Friday April 28th, 2017

WARM-UP
1) Walking Quad Strech
     Walking High Knees
     Walking Hip Stretch
     Walking High Kicks
     Running High Knees (6 steps/mat)
     Running Butt Kicks (6 steps/mat)
     Carioca (d+b)

2) Snatch Warmup
     Strict Muscle Snatch (Elbows, Eyes, Press)
     Muscle Snatch
     Over Head Squat
     -----
     Power Snatch From Hips
     Power Snatch From Hip + OHS
     Snatch From Hip
     -----
     Snatch From Knees
     Snatch Grip Sots Press

3) After Weightlifting - Quick CnJ Warmup
      PC+J from Hips
      PC+J from Knees
      PC+J from Ground

WEIGHTLIFTING
   Hang Snatch (OTM x 20)

WOD
   FUN: For Time
      30 power Clean and Jerks (95/63)

   FIT: For Time
      30 Power Clean and Jerks (115/73)

   COMP: "Grace"
      30 Clean and Jerks, (135/93)

GYMNASTICS TRACK
   GYM: PD-A
     10 Minute EMOM
        5 Strict Pullups
        5 Strict Dips
Complete both movements on the minute

CONDITIONING TRACK
   CND: 7 Rounds for Time
        25 Wall Balls
        100m Run
      Rest 1:00 Minute

BRUTE TRACK
   BRUT1: Overhead Squat (5 x 3 EOM)
Superset with Strict Press. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 3rm
   BRUT2: Strict Press (5 x 3 EOM)
Superset with Overhead Squat. Perform as a 10 minute EMOM switching between movements each minute. Your first set should be at 90% of your 3rm