WOD: Thursday 6/30/16

Warm-up:

- Stretch/foam roll

2x

- Parking lot sprint

- 10 x Lunges

- 10 x Push-ups

Strength/Skill:

- Front Squat: work up to a 3RM

Metcon: 20m AMRAP

- Run 400m

- 3 x Power Cleans (205/115)

- 25 Ring Dips

- 40 Sit-ups

Additional Work:

- Snatch (Pause at Knee): 1x3 @75%, 2x2 @80%, 2x1 @85%

- Clean and Jerk (pause at knee): 1x3 @75%, 2x2 @80%, 2x1 @85%

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