WOD 6/21/17

PreClass Work:
Foam Roll - Upper Back, Lats, Calves, Hips, IT Band
Stretch - Couch, Knee to Wall, Worlds Greatest
WarmUp2 + Burgener WarmUp + Skill Transfer Work

0:00-3:00
Whiteboard Discussion

3:00-11:00
Dynamic WarmUp
8min AMRAP, moderate pace

200m Run
10 BB OHS Narrow Grip
10 Single Leg BB RDL

11:00-14:00
Strength SetUp

14:00-34:00
B1) Front Squat 4x5 @60-70%
3sec down - 3sec up, build
:30 Rest
B2) Arnold Press 4x6-8reps
build to a challenging set
:90 Rest

34:00-50:00
C) EMOMx16
Min1 - 10 FR Lunges @40% 1RM FS
Min2 - 10 Strict Perfect Pushups

G.O.A.T Work:
A) 5 Rounds:

3 Snatch Pulls
2 Full Snatch
:60 Rest BTW Rounds, build