WOD: Friday 4/8/16
Warm-up:
- Shoulder stretches w/bands
- Roll out lats
2x
- 30s Wall squats
- 2 x Wall walks
Then, 2x2 sets of complex: (perform 2 sets consecutively, then rest and perform another 2 sets)
- 6 x Snatch Deadlift
- 6 x Hang Power Snatch
- 6 x Overhead Squat
Strength/Skill:
- Snatch: 6x3 - work on technique and find a weight/substitute that fits you for the workout
Metcon:
Part 1: 4m AMRAP
- 6 x Squat Snatch (135/95) (substitute snatch + overhead squat or squat cleans)
- 10 x Burpee Box Jumps
Rest 3m, then
Part 2: 10m AMRAP
- 20 x Ring Dips
- 30 x Sit-ups
- 40 x Double Unders
- 200m Sprint