Sunday Workout

Warm Up:

Muscle up- 5x5

HSPU- 5x5

TGUs- 5x5

DB Snatch- 5x5 each arm


SWOD:

Power Clean- 30 Reps at 85% of your 1RM, for quality not for time!

Pause Front Squats- Heavy triple. Slow and controled to the bottom, hold bottom for a 2 count, then drive the weight up, repeat 2 more times. STAY TIGHT!!!

Muscle Endurance:
Everyminute on the minute for 10 minutes perform:

4 KB thrusters 1.5/1 in each hand
8 Sit ups

WOD:

Part 1-

2 minute max rep Wall Ball Shots 20lb ball to 10ft men/ 9ft women

* Rest 1 Minute*

Part 2-

Complete for time:

100 Double Unders
50 Push press 95/65
25 Toe to Bar
10 Wall Climbs