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10.14.16

14
Oct

10.14.16

Warm Up:
Squat with 10# plate. Extend plate out on the descend and hold for :03. x 10 reps
Barbell good mornings x 10
Band assisted perfect stretch x :30 each side
Wrist stretch/ankle stretch

Skill: Front Squat
3 reps @ 70%
1 rep @80%
3 reps @ 70%
1 rep @ 83%IMG_3962
3 reps @ 70%
1 rep @ 85%

Skill: build to a heavy in the complex in 4 tries
power snatch + mid-thigh snatch + snatch

WOD:
15-12-9-6-3
Power snatch 95/65
Box jump overs 24/20″

 

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