Friday August 3, 2018

Warm Up
:30
Active Spiderman
Front rack stretch

Push up to down dog
Wrist stretch

Active sampson
Squat hold

Air Squat
Child's pose
+
Empty BB Warm Up

Strength
Build to a heavy complex
​1 Power Clean + 1 Front Squat + 1 Push Jerk

WOD
​AMRAP 3
3 Power Clean 135/85
3 Front Squat
3 Push Jerk

Rest 3min

AMRAP 3
3 Power Clean 155/95
3 Front Squat
3 Push Jerk

Rest 3 min

AMRAP 3
3 Power Clean 185/115
3 Front Squat
3 Push Jerk