04.13.2015

WARMUP
6 EMOM
10 JACKS
10 SITUPS
10 AIR SQUATS

FITNESS
1)5X3 FRONT SQUAT
2)5X2 POWER SNATCH
3A)3X10 KB SWINGS
3B)3X10 KB SNATCH (5/5)
3C)3X10 KB V-UP

PERFORMANCE
1)5X3 FRONT SQUAT
2)5X1 DEFICIT SNATCH
3A)3X10 SPLIT SQUAT 
3B)3X10 SINGLE LEG RDL

WOD
21 DEADLIFT @ 135/95
21 BAR-FACING BURPEES
400M RUN
15 POWER CLEAN @ 135/95
15 BAR-FACING BURPEES
300M RUN
9 POWER SNATCH @ 135/95
9 BAR-FACING BURPEES
200M RUN
3 SDHP @ 135/95
3 BAR-FACING BURPEES
100M RUN