September 5, 2018

Warm up:
Dynamic Warm up
8 DB Press
8 Muscle Clean
8 Bar Front Sqt
X2

Hang Squat Cleans
12 reps starting at 60%, slightly increase weight, do not exceed 90% of 1rm
Rest 75sec

WOD:
Thruster 95/65
Row For Cal
3-6-9-12-15

Cool Down:
Side Plank 30sec hold rest 30sec, 30sec hold rest 30sec
X4

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