Wednesday 5/10/16

1. Warm-up
Move deliberately through:
15 Band Pull-a-parts
20 Goblet Squats
20 Box Jump Overs

Then:  Couch stretch, OLY squat stretch, Pigeon, PVC's, Burgener

2. Strength
Squat Snatch 6×2 – Perfect reps only –
Doubles can be successfully done between 60 and 95%. Cleaning up movement should not exceed 70%. If the movement feels good make your way towards 90%.

3. Met-Con
Row 2k or Run 1 Mile:
Rest 2 mins
30 Squat Cleans at 165/110lbs for time Sc:  135/95#

4. Gymnastics Test----EXTRA
EMOM For 16 Minutes:
Run 200m
5 Muscle Ups
Alternate movements