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% 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"