Thursday, May 15th: Strength + WOD

Warm-up
run 400m/row 500m
10 med ball cleans
15 wallballs
30sec hand stand hold x2
Burgener warm-up with PVC, Then one entire round of strength with PVC


Strength

5 Rounds

High Hang Clean, Hang Clean, Full, Push Press
High Hang, Hang, Full, Push Jerk
High Hang, Hang, Full, Split Jerk

-This is the last time we will be doing this for a while… get after it and see if you can set a new PR!!!-

Beginners Strength

15 min for heavy hang squat clean

WOD

12 min AMRAP

Row 250 or Run 200

15 Squats

10 Box Jump (30/24)

Press series (strict press, push press, push jerk)

Squat clean