WOD: 26/05/2015

WARM UP:
5mins to
Stretch
Row

MOBILITY:
10mins to
mobilise
Foam roller

WOD:
Every 2mins for 6mins
. Power Clean @ 70%
5-5-5
2mins rest
4mins to warm up
Every 2mins for 6mins
. Power Jerk @ 60% (of split jerk)
5-5-5
2mins rest
2mins to warm up
Every 2mins for 6mins
Overhead Squat @ 70%
5-5-5

AFTERWOD:
10mins cut off
5 rounds
5 R-arm kb snatch
5 L-arm kb snatch
5 Kbs
5 R-arm Kbs ohs
5 L-arm Kbs Ohs
5 Kbs
. Snatch n OHS @ 16kg/12kg
. Swing @ 32kg/24kg
. If you are unfamiliar with kb then do the snatch n ohs with a db

CF FORT:
4 sets x 6 reps @ 75% (strict press)

After wod
3rounds
15 thrusters @ 95lb/65
400m run

TRAVEL WOD:
15k run