Strength


Squat Clean Complex (Wk 1)
Hang Position + Full Position + FS
(A) 5 Sets working up to 60-70%
(B) 3 Sets @ 60-70%

WOD 


For Time
10 Thrusters 105/75
18/15 Calories Bike or Rower
10 Thrusters 105/75
18/15 Calories Bike or Rower
10 Thrusters 105/75
18/15 Calories Bike or Rower

Rest 5 Min

16 Ring Dips 
15/12 Calories Bike or Rower
16 Ring Dips 
15/12 Calories Bike or Rower
16 Ring Dips 
15/12 Calories Bike or Rower

20 Min TC

Mod Key


P: 65/45, Mod Ring Dips 
RX: "As Prescribed"
C: 115/85, 8 Ring Mu's

Extra Conditioning


200m Lunges

Mobility 


1-3 Sets, Holding Each for 1+ Min Ea Side
Hamstring Stretch
Shoulder/Pec Stretch

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