WOD Wednesday, June 24, 2015

WARM-UP

10 Lunges

Hip Opener

10 Air Squats

5 Push-Ups

5 Cleans

STRENGTH

EMOM x 8min

E: 7 F. Squats

O: 7 B. Squats

(Light)

WOD

5 Rounds

3min AMRAP

3 Cleans (135/95)

6 Push-Ups

9 Squats

BARBELL CLUB WORK

1. 2 pos cleans:  1 mid thigh (launch), 1 floor.   work up to 65%x1+1, 70%, 75% for 3 sets.

2. rack jerks behind neck: work up to a heavy single within 7 reps.

3. clean pulls: 90%x3, 95%x3, 100%x3 (just like clean but speed thru the middle) don’t forget to finish!!

4. sit ups x 100

5. pull ups strict: 25