Mobility:

2 Rounds

  • 1 Min Pole Squats
  • 1 Min T-Spine on Roller or Lax Ball

Warm-up:

  • 2X Sampson Complex
  • 25 Stationary lunges
  • 20 Air squats building to jumping squats
  • 15 Hanging Shrugs
  • 10 Burpees
  • 5 Wall Squats
  • 2X Inchworm Complex

Skill:

  • 3 x 5 (each arm) One-arm Barbell Snatch

Strength:

Every 90 Seconds...

  • 1-1-1-1-1 Overhead Squat
  • 1-1-1-1-1 Front Squat
  • 1-1-1-1-1 Back Squat

**Try to increase weight on each of 15 sets

***Main Site WOD 4/18/16