FRI06JAN2017

WOD

Strength
8 sets – building
3 Shoulder Press w/ 3 sec pause at top and bottom of each rep
5 Bent Over Row

Conditioning
AMRAP in 10 min:
10 CTB Pullups
10 Hang Clean & Jerks, 95/65
10 CTB Pullups
10 Hang Clean & Jerks, 135/95
10 CTB Pullups
10 Hang Clean & Jerks, 165/110
10 CTB Pullups
10 Hang Clean & Jerks, 185/125
10 CTB Pullups
10 Hang Clean & Jerks, 205/135
10 CTB Pullups
Max Hang Clean & Jerks, 225/155

Scaled – do not exceed 80% of your clean & jerk

Extra

6 sets:
-5 behind the neck pullups + 5 chinups
-5 weighted dips

5 sets working to max height 10 rep kipping HSPU

After Conditioning
Accumulate 20 Hollow/arch(L)/hollow/arch(R)/hollow seal rolls
-(first rolls to the right arms and legs may not touch the ground at any time for the rep to count)

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