Mobility-Oly Prep
Warmup-Barbell Drills
A) Oly: Snatch Complex
Mid Hang Snatch + Snatch + OHS
*15 mins to work to a heavy complex with perfect technique
B) Met-Con: “Wes”
800m run w/ 25lb plate
then, 14 Rounds
5 Strict Pull ups
4 Burpee BJ (20/14)
3 Cleans (185/125)
then, 800m run w/25lb plate
*30 min cap
U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.
Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“
Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.