THURSDAY May 2, 2019

WARM UP

ROW OR BIKE

:50 sec easy

:10 sec hard

2-3X

10 SHPT

10 OHS

10 SOT PRESS

5 Kipping Bar Tap

5 strict pull ups

15Squat therapy 3sec down 2 at bottom 1 up

Lunge flow 3Sets L/R =1 set

Strength

A. Back squat – 5 x 5 @ 81-83% , rest 3-5 minutes between sets

WOD

21 – 15 – 9 for time of

Clusters @ (95/65lbs)

Pull ups

Cluster. Squat clean into a thruster

Option. If you want to this up a notch, you can make the pull ups into chest to bars

POST WOD 3X

8-10 Barbell sit up

10-12 Russian twist

10 back extension

1 min Rest

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