8:00am, (5:00pm private)

strength:

bench press 3-2-1- max rep 70% of 1 rep weight

WOD:

minute 1:

1 clean pull

1 squat clean

1 front squat hold :05

minute 2:

2 clean pulls

2 squat cleans

1 front squat hold :10

minute 3:

3 clean pulls

3 squat cleans

1 front squat hold :15

minute 4:

front plank

minute 5:

3 clean pulls

3 squat cleans

1 front squat hold :15

minute 6:

2 clean pulls

2 squat cleans

1 front squat hold :10

minute 7:

1 clean pull

1 squat clean

1 front squat hold :05

minute 8:

:30 right side plank

:30 left side plank

minutes 9-12:

10 clean pulls

forward plank until time runs out

 

 

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