10 Mar 2014

Warm Up
Samson stretch
200m run
1 min back squats 3:1:1 (pvc)
1 min negative push ups 3:1:1 (keep core tight)
5 rounds of clean, push press, back squat push press with bar/light weight

Strength
3 rounds of 1 mins max back squat, rest 2 mins
(no rack)

L1: 50% 1RM
L2: 115/75#
L3: 135/95#

WOD
4 RFT
12 alt KB snatch (6 per side)
250m row

Mobility
Squat therapy