WOD - 5/14/14

Strength: Hang Squat Clean & Jerk :

5 @ 50%, 5 @ 50%, 3 @ 65%, 3 @ 65%, 3 @ 65%

1st 2 sets are a warm-up

Scoop Clean Pull- Bar starts just below the knee

Clean Pull 3x5 at 75% 1RM

WOD: For Time

50 Thrusters (35/65)

15 Burpees every time the bar touches the ground.  You can hold however needed just don't let the bar hit the ground.  Burpees are part of the time.

 

Post WOD: Back Extension (GHD)s : 2x10