:startwod:
Warm Up
Shoulder and Wrist Mobility
Run 400 Meters NFT
3 Warm Up Sets Power Cleans
3 x 5 reps Strict Pull Ups
Workout of the Day (WOD)
7 Rounds of:
7 Unbroken Power Cleans 115M/75W
7 Unbroken Chest 2 Bar Pull ups
rest 5 minutes then:
Conditioning Work
8 sets of:
Row 20 seconds on 10 second rest
Olympic Class @ 630PM ONLY!!!!
Clean Pull 3x3reps
Split Jerks 3x3reps
Squat Clean build to 1 rep
:endwod:
