Friday.September 2.2016

1. Warm Up

Row/Skip- 3 mins 

then 

3 Rounds w/ empty bar

5 Deadlifts 

5 Hang Muscle Clean 

5 Strict Press 

5 Good Mornings 

5 Back Squat 

100m Run 

2. Strength

5 x 1 

Squat Clean + Front Squat + Split Jerk 

WOD

3 Rounds of 

1 Round of "big clean complex" (115/75) 

50 Wall balls 

 (high hang clean + hang clean + squat clean + push press, high hang clean + hang clean + squat clean + push jerk, high hang clean + hang clean + squat clean + split jerk)