General Fitness Wednesday 11-18-15

Prep work
3 min Row (:20 Slow, :20 Med, :20 Fast)

Dowel External Rotation X1 Min Each side (mob app)
Sleeper Stretch X1 Min Each side (mob app)
2X10 Banded resisted squats-Hands on neck

WOD
A.
10 Min Establish heavy Snatch

B.
10 Min Establish heavy Clean and Jerk

C.
3 Min AMRAP
Max Power snatch with 80% of 1RM Snatch
Rest 6 min
3 Min AMRAP
Max Clean and jerk with 80% of 1RM Clean and jerk

Cool Down
Mobility
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