5
Apr
4.6.15
Warm-up
2k Row
Strength/Skill
Back Squat – 4 sets 10x10x0* @70-75%
*10 second Decent, a 10 second pause at the very bottom and explode up
1 x ME at 70 – 75%
Metcon
“Annie”
50-40-30-20-10
Double Unders
Ab Mat Sit ups
Mobility
2 Min Psoas
2 Min Banded Couch Stretch
2 Min Thoracic Spine
Extra Work
10 Min Barbell Work
5 x 3 Snatch from Mid Hand (Knee) @ 70-75%
6 x 5 Snatch First Pulls 80-90%
* For Snatch First Pulls 5 seconds to the top of the knee and 5 sec to return to the floor and go on to the next rep. Do not unload tension!