Tuesday, 01.27.15

Strength
Clean: Hi-hang 7×2 @ 65-70%
ADV: Same

WOD
EMOM 18
1min: 6 Power Snatch 115/75
2min: 9 Front rack lunges 115/75
3min: 12 STO 115/75
Scales: 15 or 12min

ADVANCED
For Time
30 med ball cleans (MBC) 30/20/16/14
30 ring dips
30 MBC
30 C2B/pull-up (females)
30 MBC
30 push-up
30 MBC

TEC WOD
5 rounds: 100m run, rest 30 sec; 200m run, rest 30 sec, 400m run, rest 1 min

Bonus Work
3×3 Pullup negatives
3x30sec plank holds
3×30 shoulder taps in pushup position