-Gotta Love Air Squats!

 

Gymnastics:

Superset:

4x ME (Pronated, Supinated, Neutral, Pronated) Strict Pullups

4x ME Noes and Toes

 

WOD:

10 Rounds

3 Power Cleans 135/95#

6 Pullups

9 Push Ups

12 Air Squats

 

Weightlifting:

Jerk

65% x 3

70% x 3

75% x 3

80% x 2 x 2

85% x 2

 

Hang Power Clean (Below Knee)

50% x 3 x 2

60% x 3 x 2

 

Snatch Push Press + OHS

70% of Snatch x 3+2 x 3

75% of Snatch x 3+2 x 2

 

Deadlift

90% of Working 1RM x 1 x 10 OTM

 

CFWT WOD