WOD
Primer
2 sets:
8 Medball Hamstring Curl
6 Swimmers Stretch
6 e/leg single leg jumps onto box or plate
Strength
4 sets:
15 Weights GHD Hip Ext
30 sec Chinese Plank http://bit.ly/2YQ6eKg
Conditioning
AMRAP in 16 min:
18 DB Snatches
12 C2B Pullups
6 Overhead Squats (135/95)
Extra – Before
Back Squats: 5 sets of 5, build to heavy set,
then 3 sets of 3 EMOM