• Chris

Friday

STRENGTH

4 sets of:

5 Deadlifts @65%

8 Single arm Dumbbell Shoulder Press (each arm)

8 Single arm Dumbbell Row (each arm)

:90 seconds rest.

WOD

Every 2:00 minutes x 10 (20 minutes) alternate between:

1. 8 Hang Power Cleans & 8 Push Jerks (>50% of Clean and Jerk)

2. 8 Hang Power Snatches & 8 Overhead Squats (>50% of Snatch)


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