Tuesday 7.18.17

Buy in: 7 reps each Unloaded barbell complex-hang squat clean, strict press, back squat,push press,thruster, front rack reverse lunge (7/side). Mobilize. Progressively load your bar to prepare for the barbell movements in the WOD.

15 reps 95/155lb BB squat clean
30 Toes to bar
30 Box jumps (or Step ups)20/24" box
15 Muscle ups (sub 1:1 dips and pullups)
30 Shoulder to Overhead 53/75
30 Double Unders
15 reps 75/135lb Thruster
30 Pullups
30 Burpees
60 meters  Walking overhead lunge with 25/45lb plate

Mike Alley