Wednesday, July 15

Warm-up

Run 400 meters

10 ring swings

10 toes to rings

10 toes to bar

10 jumps from knees to feet

10 squat box jumps

5 empty bar power cleans from above the knees

5 light power cleans from floor about 50% of max at most

 

Lift

Snatch grip Deadlift- 5×75%, 3×85%, 1×95% + reps

 

WOD

21-15-9 for time:

Power Clean

Toes to bar

 

L1-choose weight

L2-135/95lbs

L3-155/115

 

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