1.7.19

CFE:
TT 10 calories on the bike
5 x 100m run, 10 jumping air squats, 30 sec rest
4 x 200m run, 20 jumping lunges, 30 sec rest
3 x 300m run, 30 air squats, 30 sec rest
2 x 400m run, 40 mountain climbers, 30 sec rest
Then: 3 rounds
12-15 front raise to lateral raise
12-15 bicep curls
12-15 OH ring tricep extensions
CF:
- Warm-Up
WOD Specific Warm Up
- Strength
HANG POWER CLEAN
Build to a Heavy Double - Conditioning
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105