WOD 7/7/17

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PreClass Work:
Foam Roll - Calves, Quads, Upper Back, Lats
Stretch - Banded Hip Distraction, Banded OH Distraction, Knee to Wall

2 Rounds:
200m Run
15 Banded Pass Throughs
15 Banded Face Pulls
20 Kossack Squat/Alt Side Lunge

0:00-3:00
Whiteboard Discussion

3:00-6:00
Burgener WarmUp w/BB

6:00-9:00
Strength SetUp + Demo

9:00-18:00
A) 3-Position Snatch:

1 High Hang Snatch
1 Mid Thigh Snatch
1 Below the Knee Snatch
@70-80% of 1RM
Every :90 for 6 sets

18:00-27:00
B) Clean + Jerk Complex:

1 Hang Squat Clean
1 Front Squat
2 Jerks @75-85% of Jerk 1RM
Every :90 for 6 sets

27:00-30:00
WOD SetUp

30:00-60:00
C) 30min AMRAP

Run 400m
1min Double KB OH Hold
10 GHD SitUps (20ABMAT SitUps)
10 Double KB FS
25 Double Unders (50 Singles)

RX+ (55/35)
RX (35/25)
SC (25/15)

G.O.A.T Work:
7min AMRAP Muscle-Ups or
10min Muscle-Up Progression work