General Fitness 10-16-15

Prep Work
3 min Row/run/airdyne
2X10 PVC Pass throughs
2X10-15 Push ups
2X5 Dumbbell snatch-Be explosive 45/25

WOD
A.
10 Min EMOM
3 Position Snatch pull
High hang
Above the knee
Ground

B.
30 Rounds for time
Power clean+Front squat+Push press+Reverse Lunge Left+Reverse Lunge Right
****115/75, The fewer the sets the better

LVL 2
Power clean+Front squat+Push jerk+Back squat+Push jerk
70% 1 RM of Clean and jerk is the goal weight for this workout

C.
3 rds
:30 Sampson stretch each side
:30 Soleus stretch each side
1Min Weighted plank
:30 OVHD Banded Lat stretch each side

Cool Down
Mobility
Post results

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