Thursday 1-10-13

***Weekly Member Challenge*** In 2 Minutes: Max Medicine Ball “Clusters” (20/14) (medicine ball clean-thrusters)  Warm Up Heavy Day Prep  SKILL Snatch & Clean WOD Find a heavy Clean & Find a heavy Snatch  After Bash EMOTM for 8 Minutes 5 Cleans – Go Heavy !! ——————————————————– (Scaling options will be available from your coach in class)         ——————————————————————————————————————— Mobility WOD Recovery(10min): Purpose – target overhead, calfs 5 min – stretch thoracic spine over roller holding onto KB 2 min/side – stretch calfs on rig Prep(20 min): Purpose – target catch position for Clean and Snatch 2 min/side – Sampson stretch 2 min/side – pigeon stretch 2 Rounds for quality of positioning (1 w/PVC, 2 w/Barbell) 10 pass throughs 5 back squats (3 second pause in bottom) 5 Snatch push press 5 around the worlds/ side 5 Good mornings 5 OHS (3 sec pause in bottom) 5 Snatch balance 5 Front Squat                      ———————————————————————————————————————    Travel WOD Run or Row a...