July 24, 2015

Warm up 

  • 10 Empty Bar Strict Press 
  • 20 Mt. Climbers
  • 10 Empty Bar Push Press
  • 60 sec. Wrist Stretch 
  • 10 Empty Bar Hang Muscle Cleans
  • 10 Air Squats
  • 10 Empty Bar Hang Power Cleans
  • 10 Boot Strappers

Mobility:
Kettle Bell of death on pecs w/ lax ball 

Skill:

West Side Barbell Squat Test 5 min AMRAP BackSquat @60% 1RM **cant rack bar during AMRAP 

Workout:

5 Rounds for Time: 
3 Hang Power Cleans
6 Over the bar Burpees (lateral) 
9 Pull Ups
Short Lap 

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