FRIDAY

fullsizerender-25WOD

Oly:
Hang Power Snatch
4 x 2
(work up to a heavy & perfect double)

Strength:
Overhead Squat
3 x 5
(70% of 1RM)

MetCon:
Every 1:00 for 10:00
5 SDLHP (95/65)
4 Over the Bar Burpee
3 Power Snatch (95/65)
2 Air Squats
*perform rounds unbroken

Endurance Work (Done on your own):
Each for time
Run: 3 x 800 m (rest 3:00 between)

Mobility Work (Done on your own):
5:00 rolling lower body, and then 5:00 stretching lower body, focusing on areas that need work or are problematic. Please ask a coach if you are not sure how to stretch a particular muscle group.