Tuesday 07.14.15
Warm-up: 5 minutes
10 air squats
5 pushups
10 hollow rocks
20 double unders/ 40 singles
barbell cycle warmup: 2 x
5 hang power cleans
5 push jerk
5 thrusters
(rest 1 minute b/t sets)
EMOM for 10 minutes
3 position power clean + 1 split jerk
non-barbell option:
even min: 6 shuttle sprints
odd min: 30 sec rower sprints
WOD: 7 minute amrap:
30 double unders/90 singles
10 wallball shots
15 kb swings (53/35)