Buy In:
Mobility: Ball/chest and anterior delt 2 min each side
10 Air squats
10 Pass throughs
10 OHS
10 Walkout to push-ups
10 Mountain climbers
10 Duck walks
Warm-up all movements with bar
Wendler: Strict Press
WOD:
“Tommy Mac”
12 Burpees
12 Thrusters (115/75)
12 Burpees
12 Power Snatches
12 Burpees
12 Push Jerks
12 Burpees
12 Hang Full Cleans
12 Burpees
12 OHS
2 Rounds (20 min time cap)
(Modified would be Hang Power Snatch and Clean: remember the bar starts from the floor unless Hang is indicated and then it starts from the High Hang position (squat to your heels, chest up, shoulders back). Power vs Full…Power is receiving the bar in a quarter squat, Full is pulling your body all the way down below parallel in your squat to receive the bar.)
Cash Out:
MOBILITY