Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
5 sets 2 reps of: Clean deadlift, pause above the knee + Clean @ 80%
5×3 Bent over rows

WOD:
7 rounds for time of:

2 Squat clean thrusters (155 lb./105 lb.)
6 Burpees over bar
8 Chest to bar pull-ups

Post loads and time to comments.

___________

LEANFIT:
Every minute on the minute for 25 minutes, complete:
5 Wall balls
3 Burpees
2 Pull-ups
___________
DE:
Every minute on the minute for 25 minutes, complete:
5 Wall balls
3 Burpees
2 Pull-ups

Rest 3 minutes, then complete 6x400m runs with 1 minute rest between intervals

Post splits to comments.

Media:
Monday WOD, August 3, 2015

One thought on “Monday WOD, August 3, 2015

  • August 4, 2015 at 7:33 am
    Permalink

    185-215# clean complex

    9:01rx

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