14 Oct 14

Posted: October 13, 2014 by House of Bross in Workout

Warm up
500M row
10 pullups
10 push ups
10 KB swing
10 WB
10 pass throughs

Step by Step – 10 reps each- try and use a bar
Shrug+lean
Shrug+lean+high elbow
Shrug/toes(same time)
Muscle clean
Front squat
Clean pull under

Strength
Hang clean, Clean and Jerk
1×2 60%
1×2 70%
1×2 80%
1×2 85%
1×2 90%
1×1 95%
For each rep you will clean twice and jerk once

WOD
5 Snatches @ 70%
10 TTB
20 DU
10 Min AMRAP

Cool down
1 min hanging L Sit
1 min max TTB
1 min plank

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