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8/7/2017-Workout of the Day

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Monday 8/7/2017

Warm-up: 3 sets:
5 Power Clean from Hip
5 Front Squats
5 Squat Cleans from above knee
5 Squat Cleans from below knee

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

Strength: 15 Minutes
Clean Pull + Clean + Hang Clean (Below knee) + Hang Clean (Above knee)- Build to heavy

WOD: For Time: 15-12-9 For Time: TIMECAP: 7:00
Level 3/2/1
Clean & Jerk, 135/,95/65, 75/55

Chest-to-Bar Pullup/Pull-ups/Jumping Pull-ups

Extra Work: 
5 x Max Effort 50-60% of 1RM Deadlift OR 40-50% of 1RM Deadlift with Axle bar