WOD 04/22/2015

Position Drills / Practice

3 Sets w/barbell
3 Behind Neck Tall Power Jerks
3 Front Tall Power Jerks
3 Behind Neck Power Jerks
3 Power Jerks
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Strength: Shoulder Press - 3 x 12 Reps
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WOD - 3 RFT:

Run 400 Meters

30 Hang Power Snatch 75/45 (Rx) - 95/65(Rx+)
15 Push Press 75/45 (Rx) - 95/65(Rx+)

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Extra Credit - either or both. A) before or after the WOD. B) definitely last.

A) 5 Rounds NFT
3 Pistols each side  
20 FT Hand Stand Walk or 20 Second Hand Stand Hold

B)400 Meter Farmers Carry 53/35 (RX) - 106/70 (RX+)
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Liquid Shano this week...demoing the Jerk Warmup/Positioning Drills