Monday

Jan 8,2017

lift: emom 15 min

1 power clean

1 hang clean

1 front squat  

work up to at least 5 minutes of a heavier lift

 

wod: 

for time: 12 min time cap

25 toes to bar  

50 dubs  

15 squat clean 135/95

25 toes to bar  

50 dubs  

13 squat cleans 185/135

25 toes to bar

50 dubs

9 squat cleans 225/155

 

post wod: 

20 rep backsquat (add 10 if you made all last weeks sessions)  

 

3x500 row

3x400 m run

mobility