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%