WOD: Monday 10/3/16
Warm-up:
- Stretch/foam roll
- 10 x Good Mornings w/bar
- 10 x Single Leg Glute Bridges
2x
- Parking Lot Sprint
- 15 x Air Squats
- 20 x Russian Twists
Strength/Skill:
- Back Squat: work up to a 3RM then complete 2 deload sets
Metcon: 12m AMRAP
- 200m Run
- 10 x KB Swings
- 12 x KB Goblet Lunges
- 15 x T2B
Additional Work:
- Snatch: 2x2@70%, 1x2@75%, 1x2@80%, 2x1@85%, 2x1@90%, work up (one miss allowed)
- Power Clean + Power Jerk: 2x2@70%, 1x2@75%, 1x2@80%, 2x1@85%, 2x1@90%, work up (one miss allowed)