Friday, July 31

Warm-up

Junk yard dog

10 wall ball

10 ring swings

10 toes to rings

5-10 knees to elbows

10 med ball cleans

Burgener warm-up with clean grip

Burgener warm-up with snatch grip

 

Lift:

Clean 5×65%, 5×75%, 5×85% + reps

Newbies can hpc or power clean dumbbells or medballs if need be.

WOD

21-18-15-12 and 9 reps for time of:

Power Snatch

Wall Ball

Knees-to-elbows

 

L1- choose mods (knee ups or toes to rings and weight)

L2- 85lbs/55lbs, 20lb/14lb ball

L3- 115/75lbs, 20lb/14lb ball

 

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