WOD Tuesday, July 14, 2015

WARM-UP

Shoulder Opener

10 Scap Squeezes

10 OHS

5 Squat Cleans

5 Push Press

STRENGTH

EMOM x 6min

1 Snatch Bal

1 OHS

WOD

3RFT

400m Run

5 Clusters (135/95)

BARBELL CLUB WORK

1. snatch speed pulls: keep chest up and straight: 80%x3x3

2. snatch: 50%x1x5 on the minute

3. good mornings light: 3 x 5 easy weight or no weight.

4. sit ups x 50