Friday (2016JUNE3)

-Always Be Hook Gripping!

WOD:

6 Rounds

6 Hang Power Cleans 135/95#

12 Burpees

Speed Work:

Zig Zag Drill x 5

3m – 4 cones – 3m

Weightlifting:

Warm Up w/ OHS

1RM w/ 3sec Pause, then 65% with the 1st rep paused 3sec

Front Squat- No Pause w/ Belt 1RM

Snatch

1RM

Cardio- CFWT WOD

GHDs 3×8

Mobility