130722

Monday

Warm Up: 10-15 min including Mobility
2 rounds
200m Run
7 Thrusters w bar/pvc
7 muscle snatch

Mobility: hips/shoulders

Strength: 7 min EMOM
1 Power Snatch from hip @ 75%
1 from ground

WOD: 25 min CAP
Partner 1 rests while Partner 2 works
3 rounds EACH for time: (each round should be about 90-95% effort)
24 split jumps
20 Russian Kettlebell swings 1.5 pood/1 pood
16 Thrusters 45/35

Scale: 35/15 empty bar