July 11,2018

Don’t forget Alpha Happy Hour this Friday July 13 at Leaning Cask in Springdale.

Warm Up:
Shoulder DROM
Split Jerk Footwork
3rds
10 Scap Progression
PA Clean Warmup (Build)
Rack / Overhead Mobility

Strength: Clean and Jerk
Level 1: Technique
Level 2: 4 x 3 (Build)

Partner WOD:
“Dora and Boots”
14min AMRAP
10 Cal AB
8 Pullups
6 Cleans (135/95)
*Every minute partners rotate – 1:00 on / 1:00 off*