04.22.2016

WARMUP
400m RUN
THEN
3xCLEAN PROGRESSION W/ BB

FITNESS
1)OHS 5X3
2)SPLIT JERK 1RM
3A)5X10 BOTTOM UP KB PRESS (10L/10R)
3B)5X15 DIPS
3C)5XMAX HS HOLD

PERFORMANCE
1-5x1 3 POS CLEAN (HI, HNG, FLR) @80
2-5x3 HI-HANG FLAT FOOT HI-PULL + 1 CLEAN @ AHAP
3-5x3 BSQ @ AHAP

WOD
10 AMRAP
3 POWER CLEAN @ 185/135
15 HAND RELEASE PUSH-UPS
45 DOUBLE UNDERS