WOD: Monday 4/11/16

April 11, 2016

Warm-up:

  - Alternating side lunge down turf

  - Front lunge w/torso twist down turf

  - 30s Wall Squat

  2 x 

  - 50 x Singles

  - 10 x Straight-leg Sit-ups

  - 10 x Jump Squats

 

Strength/Skill:

  - Back Squat: 5x3 (Progressive Overload)

 

Metcon: 4 Rounds for Time

  - 5 x Power Cleans

  - 10 x Front Squat

  - 15 x Toes-to-bar

  - 200m Sprint

 

Additional Work:

  - Power Snatch + 2 x Hang Snatch: work up to max power snatch

  - Snatch Chinese Pulls: work up to 110%

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