29-Jan-18

A.

Warm Up: 3 Rds For Quality

4 Strict Ring Dips

8 Med Ball Cleans

12 Calorie Row

B.

Weightlifting: Hang Squat Clean

5x2 @ 75% Across Of 1RM Clean

*focus on speed under bar, and fast elbows

C.

WOD: 12-9-6 (mainsite 1-23-18)

Hang Squat Cleans 165/115#

Burpee Bar Muscle Ups

D.

Cool Down: Mobility

T-Spine

Quad Smash

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