-Warm Up-
2 rounds
10 groiners
8 eccentric ankle dorsiflexion
30 single unders
5 strict pull ups
6 pause goblet squats
-Strength-
Take a few sets to warm up then
1 set – 20 reps
***Last Week***
*this week I want you to go for the heaviest set you think you can do for 20 or for as many reps as you can
-WOD-
2 rounds for time :
50 doubles
25 hang power cleans 95/65
50 doubles
25 push Press 95/65
50 doubles
15 muscle ups (20 pull-ups)
