4/11/17

WOD

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Warm-up

3 rds: 20x "unbroken" DU 10x banded pull-aparts 10x OHS w/ PVC 5x muscle snatches w/ light bar or PVC 10x RDL w/ empty bar

Weightlifting

Power Snatch+OHS ((2+2)@ 60%, (2+2)@ 65%, (2+2)@ 70%, (2+2)x2 @ 75%)

Power Snatch+OHS

% is based on FULL snatch

Metcon (Time)

6-9-12-9-6 Bar facing burpees Clusters (135/95) *squat clean thrusters

Metcon (Time)

EXTRA CREDIT: 50-40-30-20-10 Cal Row 10-8-6-4-2-1 D-ball to shoulder

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