WOD Thur 1/4/17

PreClass Work:
Foam Roll - Calves, Hamstrings, Upper Back, Lats
Then do - Warmup 1
10 Shoulder Pass Throughs
10 Reverse Shoulder Pass Throughs
10 Good Mornings
10 Overhead Squats
10 Scap Pullups
10 Scap Pushups
10 Scorpions
10 Iron Crosses
10 Sgl Leg Hip Bridges (each leg)

Barbell Work:
10 Deadlifts
10 Hang Cleans
10 Push Jerks
10 Burpees

A) Clean + Jerk
Build to 85% for a single

B) 15.1a
9min AMRAP

15 T2B
10 Deadlifts (115/75)
5 Snatch

15.b
6min to find:
1 RM Clean + Jerk

C) Recovery:
10 sets:

Row :30 @90% effort
Row :30 @ easy pace