WOD: Monday 8/15/16
Warm-up:
- Stretch/foam Roll
2x
- 6 x Back Squat (3s pause at bottom) w/bar
- Alt Side lunge down turf
2x
- 200m Row/Ski
- 10 x Step-ups
- 8 x KB Swings
Strength/Skill:
- Back Squat: work up to a 3RM then complete 2x deloads
Metcon: 16m AMRAP
- 200m Sprint
- 8 x R-Arm KB Hang Snatch
- 8 x L-Arm KB Hang Snatch
- 12 x Alt. Pistols
- 30 Double Unders
Additional Work:
- Snatch: 2 @75%, 2 @80%, 2 @85%, 1 @88%, 1 @90%, work up till a miss
- Clean and Jerk: 2 @75%, 2 @80%, 2 @85%, 1 @88%, 1 @90%, work up till a miss