WOD: Thursday 6/23/16

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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