Monday August 22, 2016

(Practice / Phosphogenic 1-10 sec bursts) 

Warm-up (15 min)

SOD 

20 min to work to a heavy set of: 1 Power Clean + 3 Front Squats + 1 Jerk

WOD 

EMOM x 18 min

5-8x Strict Overhead BB Shoulder Press (60-65% 1RM) (Take BB from the floor)
30 sec Side Plank (alternate sides every other round)
1-7x Strict Pull-ups (OR chin over bar hold)