Warm up
4 rds
3 Jefferson curls
5 cat cows
5 wall walks
20 minutes

Strength
7 sets to get ahap
Power clean + 3 fs
20 minutes

Between sets 8-12 bent over lateral raises

WOD
Amrap 15
7 ring dips/ strict push ups
7 hang squat cleans
7 burpee box jump/step up (not jump over)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s