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4/11/17

April 11, 2017

WOD

 

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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