Monday

10-16-2017

lift: emom for 15 min 1 power clean 1 squat clean

- increase weight as you go

- try last 5 minutes to stay at a heavy weight (80-90% of max) 

wod: 

On a 15-minute clock, for max reps each round:
From 0:00-3:00, run 400 meters then do pull-ups
    Rest 1 minute
From 4:00-7:00, run 400 meters then do 155-lb. clean and jerks
    Rest 1 minute
From 8:00-11:00, run 400 meters then do pull-ups
    Rest 1 minute

From 12:00-15:00, run 400 meters then do 155-lb. clean and jerks