WOD: Friday 4/8/16

Warm-up:

- Shoulder stretches w/bands

- Roll out lats

- 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

WOD: Thursday 4/9/15

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