Thursday 06.04.15

Warm-up: 3 round circuit

30 sec work/ 15 second rest to rotate stations

jump rope

burpees

Alt lunges

training ropes

v-sit hold

EMOM for 10 minutes

1 power snatch + 1 hang power snatch + 1 OHS

Non- Barbell Opition:

15 rounds of tabata row

20 on /10 off

WOD: 5-4-3-2-1 Squat cleans (155/105)

* after each set, perform the following

10 push-ups

30 double unders/ 60 singles

10 minute time cap!