2.20.17

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Warm up

3 minutes rower or airdyne

3 rds

  • 30 jumping jacks
  • 20 toe touches with trunk twist
  • 10 front squats 45/35
  • 10 shoulder presses
  • 10 bar kips

WOD

Strength/Skill

Establish a heavy complex of

power clean + hang clean (full) + push jerk + split jerk

Metcon

  • 1k row
  • 30 deadlifts 225/155
  • 20 burpee box jumps 24/20
  • 10 muscle ups

 

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