Monday, July 20

Warm-up

Run 400m do 5 squats every 100 meters

10 pull-ups

10 ring dips

10 inch worms with push up

Practice hand walking for 3 mintues

Burgener warm-up with Snatch grip

 

Lift:

Hang Power Clean 3xempty bar,

Power Clean 3x 50% of weight for WOD

Power Clean 3x weight using for WOD

 

WOD

½ “Hot Shots 19”

3 Rounds for time of:

30 Squats

19 Power Cleans

7 Strict Pull-ups

Run 400 meters

 

L1-choose mods and weight

L2 95/65lbs

L3 135/95

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 )

Google+ photo

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

Connecting to %s