3 August 2017
Warm-up: 5:00 Row, 21-15-9: Calorie Row, K2E, Sit-ups
Strength: Close Grip Bench Press: 5-5-3-1 Each set to be done as heavy as possible.
WOD: 12:00 AMRAP:
9x Hang Power Clean
6x Shoulder to Overhead
Rest 0:30, choose a weight that you can go unbroken for your sets
Cool Down: 4 Sets: :15 L- Sit hold from bar, :30 Plank, :30 Side Plank Right side, :30 Side Left Side. Rest as needed.