SAT16JAN2016

IMG_2508
WOD

Strength/Technique
Back Squat: Bar/5, 50/4, 65/3, 75/2, 80/1, 85/1, 90/1, 95/1, 95-105/1
Rest exactly 90 sec between sets

Conditioning
In teams of two, alternating every 2 minutes, AMRAP in 16 min:
8 Power Cleans (135/95 | R+ 185/125)
8 Burpee Box Jumps (24/20)

Extra – Before Class

Snatch: 60/2, 70/2, 75/2, 80/1, 85/1, 88/1
60 sec between sets

Clean and Jerk: Every 60 sec: 60/2, 70/2, 75/2, 80/1, 84/1, 88/1

4 min. Tabata – Banded ankle distraction

12 min. EMOM
-E- 5 Hollow pos. Ring PU
-O- 10 Alt. Pistols

After Cond.
-5 min. Tabata – Drag flags

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