Wednesday, Apr. 11th, 2018

 

A) Warm Up

:30 Seconds

Jumping Jacks
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Banded Air Squats

Then

Barbell Warm Up

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

*Empty Bar

B) Strength/Skill

5 x 2
Pwr Pos Pwr Clean + Pause Jerk (only jerk after the 2nd clean)

Then

5 x 2
Snatch Grip Push Press + Ovh Squat @ 60%

C) WOD

3 RFT:

15 Chest to Bar Pull-Ups
12 Lateral Barbell Burpees
9 Squat Cleans 135/95