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Wednesday 7.6.16

6
Jul

Wednesday 7.6.16

Prep Work
3 min run/row/airdyne

2X 10 each

Goblet squats

PVC Split jerk

Pass throughs
WOD

A.

15 min to build to a heavy complex

Squat clean+Hang squat clean+3 Jerk (push or split)
B.

For time (11 min time cap)

5-4-3-2-1 Power clean

15-12-9-6-3 Burpees or Ring dips (only perform ring dips if you have them dialed in)
C.

3X14 (7L/7R)

“Top box” pistol progression

While standing on top of a 12-24″ box on a single leg, control your opposite leg and drag it down the side of the box while you go into a single leg squat.Let your leg touch the ground and use it to generate the a bit of momentum to help you get out of the bottom of the squat.
Cool Down

Mobility

Post results

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