3 June 2014

Warm up:
Jog
Dynamics
Mobility
3 x 2 Pull/muscle/dynamic

Strength:
Back Squat
1 x 10 @ 60%
1 x 8 @ 65%
1 x 6 @ 70%
1 x 6 @ 75%
1 x 6 @ 80%

Front Squat:
1 x 5 @ 60%
1 x 5@ 70%
1 x 5 @ 75%
1 x 5 @ 75%

WOD:

7 MIN AMRAP

2 Squat Cleans (70%)
4 Pistols
8 Sit Ups

Rx2:
Less than prescribed weight on cleans
*Modification is medball cleans if you are beginner to the clean*
Assisted pistols

SILVERS:

Front Squat 5 x 5

WOD:

10 MIN AMRAP

2 Medball Cleans

4 Goblet Squats

8 Sit ups