04 Nov 14

Posted: November 3, 2014 by House of Bross in Workout
Tags: , ,

Warm up
Foam Roll
2min AD/Row
Then
10 KB swing
10 Strict press
10 Box jumps
10 Burpee
2rds

Strength
Clean&Jerk
4+1 @ 60%
4+1 @ 70%
3×3+1 @ 80%
Above means amount of cleans + the amount of jerks

Push Press
4 @ 60%
4 @ 65%
2×4 @ 70%

WOD
Run 800 Meters
30 Burpees
30 Hang Squat Cleans 185/125
30 Back Rack Walking Lunges 185/125
For Time
15 Min Cap

Scale @ 65% of Clean not to exceed RX weight

Cool down
Static Shaping from The Outlaw Way

3×0:45 Hollow Hold on Back Holding PVC
3×0:45 Arch Hold on Stomach Holding PVC (Keep hands shoulder width apart)

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