May 20, 2015 

May 20, 2015

Warm Up-

3″ Jump Rope

2 RFQ:

10 Power Snatch + OHS w/ Barbell

1″ Bottom Squat Hold (no barbell)

10 Front Rack Lunges w/ Barbell

:30-:45 Forearm Yoga Stretch

Strength-

5RDS:
3x OHS @ 75-85%
10x Alt. FR Lunges (Heavy as possible)

*Each new set begins every 3″, you have 2″ to complete the work plus a bonus 1″ of rest for each couplet.

WOD-

3 x 4″ AMRAP:

10 Alt Arm Russian KB Swings

20 Double Unders

4 Hang Power Snatch 95/65, ADV= 135/95

*Rest 1″ between AMRAPS