Monday 4-15

Warm Up

3 minutes Row/Run/Ride/Jump
Dynamic Leg Swing Sequence
27 Squats
Hip capsule/pigeon stretch

WOD

Performance

Back Squat (Using the listed percentage of your 1RM, complete the following rep scheme).

10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
6 @ 80%

Then:

10 minute AMRAP
10 Hand Release Pushups
20 Situps
30 KB Snatch (1.5 pood/1 pood) (15 per arm)

Fitness

Same Back Squat rep scheme as the Performance Class

Then:

8 minute AMRAP
6 Hand Release Pushups
12 Situps
18 KB Snatch (1.5 pood/1 pood) (9 per arm)