24 Nov 14

Posted: November 23, 2014 by House of Bross in Workout

Warm up
Foam Roll
2min AD/Row
10 banded shoulder dislocates
5 inch worms
10Burpee
10 thruster
2rds

Strength
Snatch
2 @ 60%
2 @ 70%
2 @ 80%
2 @ 85%
1 @ 90%

WOD
3 Power Clean 185/125
6 Front Squat
1 Clean & Jerk
Rest 1 Min
5 RDS For Time
15 Min Cap
***scale @ 70% of 1RM C&J.

Cool down
3 sets Max effot TTB
45 sec rest between sets

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