Monday May 1st, 2017

Warm-up

1) Jog (d+b) x 3 (CF rig to weightlifting board)
          1st - Easy Pace
          2nd - Pick up the speed
          3rd - About 90% effort
     Bear Crawl (d)
     Bear Crawl (b, backwards)
     Power Skip
     Inch Worm

2) Clean and Jerk Warmup (3x each position)
      Deadlift to Power Position (bent knees)
      PC From Hips + Squat
      PC From Knees + Squat
      Full Clean from Shins
      --------------------------------
      Strict Press
      Push Press
      Push Jerk
      Split Jerk

3) Build to WOD Weight. Use the same weight as March 7th

WOD

Compare scores to 3/7, 1/25

FUN: Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP
   1 Deadlift (95/63)
   1 Clean
   1 Front Squat
   1 Jerk
Goal is 25/30 rounds (1 round every :40-:48s)

FIT: Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP
   1 Deadlift (185/123)
   1 Clean
   1 Front Squat
   1 Jerk
Goal is 30/35 rounds (1 round every :35-:40s)

COMP: Metcon (AMRAP - Rounds and Reps)

20 Minute AMRAP
   1 Deadlift (225/153)
   1 Clean
   1 Front Squat
   1 Jerk
Goal is 30/35 rounds (1 round every :35-:40s)

ALL: 2k Row (Time)

Max Effort 2k Row

Perform immediately after the wod