WOD 04/03/16
8 Minutes Hip/Shoulder/Squat/Rack Mobility (Click links for details)
A- WU-
Half Tabata- M.B. Clean (20/14#)
Half Tabata- Wall Ball
400M M.B. Run
B- 3 Position Clean (Pos 1, Pos 2, pos 3)- 12 Minutes To A Max For The Complex +
1/1 @95% + 1/1/1 @90%; Rest as needed between attempts – 18 Minute Cap
C- Squat- 6/6/6/6/6/6 @ 70% of 04/01/16 (or 12/27/15 or last 1rm)
A) 3 RNFT of: .3 Mi Bike/12 USA KBS (2 pood)/6 KB Thruster/12 T2B
B) Squat 6×6 @215lbs
C) 3pstn Clean (Top-Down)+Jerk – 205lbs
D) 2rds of : 3min Partner WOD – 3pstn Clean & Jerk @ 145lbs w/ 3Min Rest – 9/10 (w/ Anne)
E) 3×20 RDL @145lbs