Hydrate well today

Monday July 14 2014

lift: we will be working this week on components for squat cleans. This includes deadlifts, front squats, hang cleans.  

Strength: deadlift 2 lifts emom for 15 minutes.  

First five minutes plan to warm up, second 5 minutes build to heavy, third set stay at heavy weight


skills: double unders, handstands, ring dips, muscle up, pullups. Follow same progression as lift.

If cleans are not your thing you make work on things you are not good at for 15 minutes.  


wod: 7 min amrap



hydrate well. It's going to be hot!