3/14/16 Its Hot Again!

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Warm Up:

Jog 1 lap
All 4’s T-spine Rotation x 8ea
Divebomber Push-up to D.Dog x 8
Dynamic GH (1) + GH to extension (1) x 3each side
Leg Swings F/B x 10ea
Wall facing Squats x 10
Single Leg Jump Rope x 20 each x 2 (80 total)

Barbell,
Press  x 3
Push Press x 3
Push Jerk x 3
Hang Muscle Clean x 5
Front Squat x 7

Skill, Strength, or Mobility:

Top-Down Clean&Jerk cycling:
4 x 5 increasing, E90s.
*Take bar from the rack, press overhead. Once overhead, work on efficiently bringing the bar down to the floor with a brush of the thighs and a touch-n-go clean off the floor. The focus is not weight, its efficiency in lowering the bar repeatedly. 

WOD:

FITNESS:
4 Minutes:
Run 400m
12 burpees
AMRAP Power Snatch (95/65)
4 Minutes:
Run 400m
12 burpees
AMRAP Power clean (95/65)
4 Minutes:
Run 400m
12 burpees
AMRAP Push Jerk (95/65)
4 Minutes:
Run 400m
12 burpees
AMRAP Front Squat (95/65)

Performance: (125/85)