WEDNESDAY 6-1-16

WARM UP 3 Rounds or 10 Min
1 min jump rope
10 banded lat pull downs
10 Lunge w/In-step
10 Hallow Rocks
10 Goblet Squats
STRENGTH
W/ a Running Clock from 0-10 min Build to a heavy Cluster
1 Clean + 1Thruster
=1 Cluster

Then every 2 min 1Set
(5 Sets ) X 1 Cluster + 1 Thruster @ 70 % of heavy Single for the day
1clean + 2 Thruster
You can go into a squat clean thruster + a Thruster

WOD
Complete as many rounds and reps as possible in 8 minutes of:
20 Kettlebell Swings 53/35
30 Walking Lunge Steps
40 Double-Unders

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