Friday 4/22/16

1. Warm-up

2 Slow Rounds:
200 m run
20 Hip Extensions
25 Narrow Grip OHS w/ empty bar

Then:  Couch Stretch, Butterfly, Seated Straddle, Pigeon, Clean Progression

2. Strength
Squat Clean 5×3 Perfect reps only
Triples can be successfully done between 60 and 90%. Cleaning up movement should not exceed 70%. If the movement feels good make your way into the 80’s

3. Met-Con
AMRAP 8 Minutes:
Climb the Ladder of:
2 Power Snatch 135/95lbs
20 Ab Mat Sit Ups
4 Power Snatch
20 Abmat Sit Ups
6 Power Snatch
20 Abmat Sit Ups
And so on…

4. Interval
3 Rounds For Time:
Row 500m
30 GHD Sit Ups
Rest :90

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