Monday 092616

Warm Up
Crossover Symmetry - Activation

Then
3 Rounds
15 OH walking lunges w/plate
60 Double Uders

Clean and Jerk
10×1 @80-90%
Full squat clean and split jerk. Move up based on feel. Percentages based on test week max.

Stamina
21-18-15-12-15-18-21
Assault Bike calories
Rest 1:1

Metcon
2 Rounds
30 Back Squats (135/95)
20 Burpees to 1 Foot Target
400 M Run

Pick 1...Which needs more work
Skill
AMRAP 12 minutes
Row 15 calories
5 Muscle-ups
Rest 30 seconds

Overhead Squat
1×3 – 10 second hold at the bottom (light)
1×3 – 5 second hold at the bottom (moderate)
3×5 AHAP
If you struggle with the bottom position/mobility of the OHS and snatch, do this.