WOD: Thursday 7/7/16

Warm-up:

- Shoulder Stretches w/bands

- Foam roll

2x

- 350m Bike

- 10 K2E

- 10 Full-squat box jumps

Strength/Skill:

- Warm-up with empty bar first (stick with the empty bar for this complex if it doesn't look pretty)

- 3-pos Clean Pull + Clean and Jerk: 2x2 @65%, 2x2 @75%, 2x1 @ 80%, 1x1 @85%

Metcon: 8 Rounds (NOT FOR TIME)

- 15/10 Cal Bike

- Push Sled

- Rest as needed

Additional Work:

- 3-pos. Snatch Pull + Snatch: 2x2 @65%, 2x2 @75%, 2x1 @ 80%, 1x1 @85%

- Front Squat: work up to a 3RM + 2 deloads

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