Monday, July 14, 2014

Strength

Adv/Inter
13min
Clean and Jerk find a 2RM
then do 3×1 rack jerks 5lbs heavier than your 2RM

Beg
13min to Work on:
Front Squat to Press
Hang Clean to push press
Hang Clean to Push Jerk

WOD

Avd
3x
Run 400m
9 Muscle Ups
14 KB Thrusters (24/16)

Inter
3x
Run 400/200m
9 Seated/Banded Muscle Ups
14 KB Thrusters (20/12)

Beg
Run 200m
9 Box Drills
14 KB Thrusters (16/8)