291214

By December 29, 2014wod

PreWOD

Met Con
291214

Warm-up: Dynamic

Strength/Power
1 round - Power snatch + Hang squat snatch + Snatch + OHS @ 75% of 1RM

1 round - power clean + hang squat clean + clean + front squat @ 80% of 1RM

1 round - Strict press + Push press + push jerk + split jerk @ 85% of Jerk 1RM

4 Rounds for time...
400m run (500m row or 30c Airdyne)
4 Muscle ups
40 Double Unders

Cash-out: Mobility

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