Saturday 5-26-18

Warm up 3X
1 min bike
1 min Row
5 each arm DB Hang Clean & Jerk
10 Airsquats
10 Sit ups
10 lunge
10 Ring Rows

 

 

 

Strength

 

Power Clean and Jerk
5 x 3 reps (Work up to 80% of your best power clean and do as many sets here or above as possible)
*Rest no more than 90 seconds between each set once you get up to your weight! You should be doing a set about every 2 minutes or faster!

 

WOD
Every 3 min for 15 min
15 Cal Row
10 bench press( pick load)
5 strict weighted pull-ups
Bench should be unbroken and should complete at least 3 Rounds.

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