30 Oct 14

Posted: October 29, 2014 by House of Bross in Workout
Tags: ,

Warm up
Foam Roll
800m Jog
10 Squats and hold at bottom for 5 sec
10 Push-ups and hold at top for 5 sec
10 Sit-ups
2rds

Strength
Power cleans
3 @ 60%
3 @ 65%
3×2 @ 70%

Behind the neck jerk. Use the rack
4 @ 60%
4 @ 65%
2×4 @ 70%

WOD
6 OHS 155/105 or 65% whichever is HIGHER
12 TTB
18 HSPU
3rds For Time
14 min cap

Cool down
C2B / pullups
3×9 with 50sec

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