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7/31/2017-Beginner Workout of the Day

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Monday 7/31/2017

Warm-up:  4 Sets:
5 Power Clean from Hip

5 Power Clean from Knee
5 Front Squats
5 Press from Split

 Start with two sets with empty bar. Add a small amount of weight to each set after that.

 Skill: The Clean
Strength:
   Power Clean + Clean + Front Squat

WOD: 3-6-9-12 For Time: 14 Min Cap
Level 3/2/1
Bar Muscle Ups/ Jumping Bar Muscle Ups or Chest to Bars/Jumping Chest to bars. 
Sumo Deadlift High Pull, 135#/95#, 95/65, 70/55 (KB)- Or appropriate weight