July 14, 2017 

July 14, 2017

Warm Up-

500m Row

3 x Seal Fit Complex (5 Reps each movement, no Burpees)

Strength-

Hang Clean (Squat)

Minute 1 – 3 Reps @ 50% of Clean & Jerk 1RM

Minute 2 – 3 Reps @ 57%

Minute 3 – 2 Reps @ 65%

Minute 4 – 2 Reps @ 70%

Minute 5 – 1 Rep @ 75%

Minute 6 – 1 Rep @ 80%

Minutes 7-10: Find Heavy Single

WOD-

21 Cal Row, 12 Hang Power Cleans 185/125, 12 Front Squats 185/125

15 Cal Row, 9 Hang Power Cleans, 9 Front Squats

9 Cal Row, 6 Hang Power Cleans, 6 Front Squats

For Time