WOD Thursday, July 09, 2015

WARM-UP

200m Run

5 Pull-Ups

5 Box Jumps

5 Squat Cleans

STRENGTH

EMOM x 12min

10 Box Jumps

5 Pull-Up

WOD

4 Rounds

2min AMRAP

4 Pistols (each leg)

2 Bar MUs

7 HSPU

2 Squat Cleans (body weight)

2min Rest

BARBELL CLUB WORK

1. snatch: work up to 75%x1, 80%x1, 75%x1x3

2. clean and jerk: work up to 75%x1, 80%x1, 75%x1x2

mobility work your choice.