May 16, 2016

Warm Up-

3 RNFT:

30 seconds: Air Squats

5 Strict Pull Ups (Ring Rows), 7 Push Ups, 9 Sit Ups

Then:

Barbell Warm Up for Strength

 

Strength-

At 85% of Power Clean Max (Modify if necessary)

Every 1:30 for 8 Sets:

Sets 1 & 2: 1 Power Clean +  3 Front Squats

Sets 3 & 4:  2 Power Cleans + 2 Front Squats

Sets 5 & 6:  3 Power Cleans + 1 Front Squats

Sets 7 & 8: 4 Power Cleans

 

WOD-

10 Pull Ups

20 Wall Balls 20/14

60 Double Unders

15″ AMRAP

 

 

 

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5139 North Loop 1604 W #107
San Antonio, TX 78249
210.464.5282