Screenshot_2016-05-08-21-25-00

A1. Clean + Hang Clean(above the knee) + Front Squat – 1+1+1 x 4@Start at 70% and go up if you can
A2. Seated Banded Scap Retraction – 8-10 with 2 sec pause
B. WOD
100 Dubs or 200 singles or 50 single doubles
30 Front Squats
75 Dubs or 150 singles or 40 single doubles
20 Front Squats
50 Dubs or 100 singles or 30 single doubles
10 Front Squats
25 Dubs or 50 singles or 20 single doubles

Alpha – FS@135/95
Bravo – FS@115/80
Charlie – FS@95/65
Delta – FS@65/45 or Goblet Squats

C. Hollow hold(if theres time) – Tabata Style