WOD: Monday 9/19/16

Warm-up:

- Stretch/foam roll

- 6 x Frames of Rowling (2x air squats per meter over/under)

Strength/Skill:

- Back Squat: 5RM, then complete 2 x deloads

- Broad jump practice

Metcon: 6 Rounds

- Row 12/10 Cals

- 9 x KB Swings

- Broad Jumps (up and back)

- Rest as needed between sets

Additional Work:

- Warm-up w/1x snatch-grip behind-neck push press, snatch balance, oh squat

- Snatch: 2x2 @65%, 1x2 @70%, 1x2@75%, 1x2@80% 2x2@85%

- Power Clean and Power Jerk: 2x2 @65%, 1x2 @70%, 1x2@75%, 1x2@80% 2x2@85%

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