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!