A. Warmup
B. SWOD
Split Jerk
20 @ 50% (go as heavy as needed until form is effected)
C. WOD
Big Dawg
15-12-9-6-3
Power cleans 135/105
Pull-ups
RX
15-12-9-6-3 reps for time of:
Power cleans 115/75
Pull-ups
D. MWOD
Thoracic Mobility
Do not use the lacrosse ball smashing. This is a form of mobilizing the t-spine. It just opens the muscle to allow for better movement of the scapula. These are two different areas.
