WOD: Thursday 6/23/16

June 23, 2016

Warm-up:

  - Shoulder stretches w/bands

  - 10 x Pass-throughs/samsons

  - 10 x SLOW good morning with bar

  3 x Snatch complex

  - 6 x Hang Snatch High Pull

  - 6 x Hang Power Snatch

  - 6 x Overhead Squat

 

Strength/Skill:

  - Snatch (pause at knee): 3x1 @75%, 2x1 @80%, 2x1 @85%, 1x1 @88%

 

Metcon: 20m EMOM

  - 12/10 Cal Row 

  - 12/10 Cal Bike

  - 10 x Burpees

  - 30 x Double Unders

 

Additional Work:

  - Clean and Jerk (pause at knee): 3x1 @75%, 2x1 @80%, 2x1 @85%, 1x1 @88%

  - Front Squat: work up to 5RM then complete 2 deload sets

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