Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener
3 Rounds:
200M Run
20 WallBall
Max Set Strict Pull-Up
15 PVC Passthrough
10 Hang Squat Clean & Jerk 45/35-lb
Workout of the day for Monday, August 22nd, 2016:
15 minutes, Build to a Heavy:
Hang-Squat-Clean + Jerk
Then:
“Grace”
30 Clean & Jerk 135/95-lb (or 55% 1RM)
Then:
5 x 8 Good Morning 40-45% 1RM Backsquat.
Sweat Sessions Workout for Monday, August 22nd, 2016:
100M Row
200M Row
300M Row
400M Row
500M Row
400M Row
300M Row
200M Row
100M Row
*In-Between Each Round:
7 Pull-Ups
6 Dumbbell Strict Press
5 Burpee