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Monday, September 19 2016

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WOD: A. Build up to a max load of the following cluster: 3 deadlifts to 2 hang cleans to 1 jerk E3MOM for 5 sets B. “The Final” For Time: 27 chest to bar pull-ups (MRX 27 regular pull-ups) then, 2 rounds of: 12 deadlifts 185/125 (MRX 135/95) 9 hang power cleans 6 jerks C. Core and Shoulder Development: 15-30 strict dips, ring or bar 25 hollow rocks 1 minute opposing leg/arm plank hold (left leg, right arm) 25 hollow rocks 1 minute opposing leg/arm plank hold (right leg, left arm) 30-50 weight plate French tricep press

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