WOD: Thursday 7/28/16
Warm-up:
- Shoulder stretches w/bands
2x
- 10 x Y's and T's
- 10 x Hollow Rocks
2x
- 6 x Snatch Grip Deadlift
- 6 x Hang Power Snatch
- 12 x Box Jumps
Strength/Skill:
- 3-Position Snatch Pull + Snatch: 2x2 @65%, 2x2 @75%, 1x1 @80%, 1x1 @85%
Metcon: 5 Rounds for Time
- 200m Sprint
- 5 x Power Snatch (155/95)
- 10 x Alt. Pistols
- 15 x V-ups
Additional Work:
- 3-Position Clean Pull + Clean and Jerk: 2x2 @65%, 2x2 @75%, 1x1 @80%, 1x1 @85%
- Front Squat: work up to a 1RM (no deloads)