November 30, 2016

Warm Up
Row 250m
EMOM 8 mins
3 EB top down deadlift
3 Superman
3 Ring row

MOB
Couch stretch
PVC pass through

Skill / Weight Training
Clean Pull + Hang Squat Clean + Split Jerk
1+1+1RM; 95%*1+1+1, 90%*1+1+1

WOD
4 Rounds for total reps, 1 min rest in between
AMRAP 3 mins
3 Clean (135/95)
6 Clapping Push Up
9 Jumping Air Squat

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