May 23 2016

PICK 2 STRENGHT AND THE LAST 7 MIN METCOMS

OR 1 STRENGHT AND 2 METCOMS

OR ALL 3 METCOMS NO STRENGHT

WARM UP

• 2 rounds 10x PVC Pass Thru 10x Squat Jumps 5x Inch Worm 14 Ring Row 10 Hawaiian Squats 30 Sec Squat Rockers 10 m Butt Kicker
• Squat Rockers – YouTube

STRENGTH POWER CLEAN + PUSH JERK @75%

PC + PJ, NO SPLIT

1 + 4 x2 2 + 3 x2 3 + 2 4 + 1 5 + 0 * POWER CLEANS are NOT touch n go

STRENGTH FRONT SQUAT 4 x 7 @ 70-75%

WOD 3 Rounds for time: 30 Hang Power Snatch (95/65) 12 Chest to Bar Pull Ups 1,000 meter Row