4/20/16

Warm Up:

Warmy+

1 warm up set…then, 2×3 @60% (first set) and 65% (second set) of 3RM of;
Deads
Hang cleans
Front squats
Push jerks
Clusters

Xfit WOD:

For Time with a partner. Each athlete completes all the work.
30 Calories Row
30 Deadlift 115/75
25 Calorie Row
25 Hang clean
20 Calorie Row
20 Front squats
15 Calorie Row
15 Push jerks
10 Calorie Row
10 Clusters (squat clean + thruster)

Pull up work;
18,12,10,10,10