08252014

Warm-up: (12)

3x

5 Scap Depressions

10 Pistols (5 each leg)

10 wall balls

Duck Hop

Skill: (8)

Pull-up Clinic - work technique of kip

SWOD: (12)

EMOM 8 Minutes

3 Power Clean @ 75-80% (reset at bottom for each rep)

DWOD: (20 CAP)

"Grindy"

3 Rounds

10 Clean & Jerk (135/95 or 65% 1RM)

3 Rounds of Cindy

5 pull-up

10 Push-ups

15 Squats