20140124.Friday

Warm up-
3x very light (up to 95/55#)  HHS + HS + SB + BS + rear SJ

Barbell - base percentage off max power lift
3x1 Muscle snatch
PS: TnG, rest 60-90
2x3 75%, 1x2 80%, 1x1 85%, 1x1 90%

3x1 Muscle clean
PC for reps + end with PJ, rest 60-90
2x3 75%, 2x2 80%, 1x1 85%, 1x1 90%

midline:
a) 3x10 GH extensions
b) 3x10 GH situps

Skill practice: choose ONE movement to practice...score is lowest reps in a round
box jumps (step down) - 4 rounds, 30s on, 15s off
wall balls - 4 rounds, 30 on, 15 off
C2B - 3 rounds, 50% max reps UB, rest 1:1

PT/Mob
3x10 each leg, side shuffle
3x10 each leg, fwd/back walk
3x8 each leg, single leg hip ext
3x8 band pull apart (sholder mob)

extra:  gymnastics
HS touches or ice cream makers. 7 min max