SAT06APR2019

WOD

Primer
2 Rounds:
10 Single Leg Split Squat https://bit.ly/2I3EhFL
10 Sidelying Shoulder External Rotation https://youtu.be/YTX84qSUlaw
10 Prone Shoulder Flexion https://youtu.be/s2N9MitR9QA?t=81

Strength
5 Sets:
6 Incline* Bench Press
10 DB Reverse Fly

*use a 45# plate under the bench to create the incline

Conditioning
In teams of 2, alternating stations, AMRAP in 20 min:
21 Air Squats
18 Jumping Lunges
15 V-Ups
12 Power Clean (115/80)
9 Push Press (115/80)

Extra

Conditioning
For Max Reps:
0:00 – 6:00: 800M Run, Max Clean and Jerks (135/95)
6:00 – 8:00: Rest
8:00 – 13:00: 600m Run, Max Power Snatch (115/80)
13:00 – 15:00: Rest
15:00 – 19:00: 400m Run, Max Thrusters (95/65)

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