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June 14, 2017

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Warmup:
Ankle Circuit
2rds
PA Clean Warmup
8/8 Single Arm KB Press
30 Double Unders
Then
4 x 3 position clean (Build)

Strength:
Power Clean
Level 1: Heavy 3/Technique
Level 2: Heavy 3 – 10min clock
Then 1 every :30s for 7 min

WOD:
“Ballin'”
3 Rounds
10/10 DB Snatch (40/20)
20 Wallballs (20/14)
40 DU (3:1)

Hump Day Pump:

Close Grip Bench Press 4 x 10 (Build)

Single Arm DB Row 4 x 8/8 (Build)

3rds
30 Banded Tricep Pushdowns
30 BB Bicep Curl