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General Fitness 10.16.15

16
Oct

General Fitness 10.16.15

Prep Work3 min Row/run/airdyne

2X10 PVC Pass throughs

2X10-15 Push ups

2X5 Dumbbell snatch-Be explosive 45/25
WOD

A.

10 Min EMOM

3 Position Snatch pull

High hang

Above the knee

Ground
B.

30 Rounds for time

Power clean+Front squat+Push press+Reverse Lunge Left+Reverse Lunge Right

****115/75, The fewer the sets the better
LVL 2

Power clean+Front squat+Push jerk+Back squat+Push jerk

70% 1 RM of Clean and jerk is the goal weight for this workout
C.

3 rds

:30 Sampson stretch each side

:30 Soleus stretch each side

1Min Weighted plank

:30 OVHD Banded Lat stretch each side
Cool Down

Mobility

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