Monday, May 19, 2014

Buy-in: As a group run 400 meters, 1 minute asian squat, 30 seconds/leg captain morgan, 30 seconds/leg couch stretch, downdog progression x 2, smash your triceps w/ barbell

Squat clean progression

Strength: Squat Cleans

1 set of 5 reps @50%

1 set of 5 reps @ 75%

3 sets of 3 reps @ 85%

 

WoD:

5 Rounds for time of:

Run 400 Meters

10 Squat Cleans 95/135

10 Burpee pull ups

Mike Alley