August 2, 2019

August 2, 2019

3 rounds :

100 meter run - easy pace

100 meter run - moderate pace

100 meter run - hard effort

15 banded squats

12 shoulder taps (can be done in Handstand Hold)

9 step back lunges R/L 


work :

Clean and Jerk 



- 13 minutes to build to heavy clean and jerk
- ideally 75%+
- prefer squat clean


wod : 

for time :
3 rounds :
15 chest to bars
15 lateral burpee over bar
15 thrusters 75/55


notes :
rx+: 95/65
level 2: 55/35, pull ups
level 3: weight of choice, jumping pull ups

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