Monday
Every Thursday  all day going forward is bring a friend day!

2 hang cleans + 1 jerk (2x-2x-2x-2x-2x E90 sec )
5 different weights – 2 sets at each weight
1 and 2 – light to medium skill perfect movement
If skill is hard stay here
3- 1st challenging set
4&5- heavy sets but no fails ( goal is to make all lifts
Five finger discount (AMRAP – Rounds and Reps)
9 min Amrap
50 Double under / 80 singles
9 hang power cleans
6 shoulder to overhead

Unilateral strength
Single Arm sots press (4 x 6 each side )
If cannot do this perform SA seated Z- press
SA OH walking lunge (4 x 50 ft each arm )

Categories: W.O.D.