Monday 6/19/17

Warm-up:

Leg Swings, Dynamic Warm-up, Spiderman Lunge (8 each leg), Scorpion, PVC’s, Burgener warm-up

Specific:  3 x 20 ft (Double KB walk), 3 x 5 Goblet Squat,  3 x 10 Squat Therapy

 Snatch

3x3 at 70%

3x2 at 75%

3x1 at 80%

Conditioning

"Grace"  Benchmark WOD

For Time:

30 Clean & Jerks (135/95#)

EXTRA:

Snatch Pull

5x3 at 100%

Snatch Grip Deadlift (pause at pockets)

3x2 at 110%