090214

1&1/4 front squats ( go below parallel come up 1/4 go back down and then come all the way up)

Work to heavy double

3 press+2 push press+1 jerk

Work to heavy complex

Wod:

12 dbl kb front rack lunges 53/35#

14 ghd sit ups

16 cal row

X 5 rounds

090214

Hang clean+3 front squats+1 jerk

Work to heavy complex with small jumps

Gymnastics strength:

3 sets of 3 weighted pull ups+5 strict pull ups+7kipping pull ups without coming off the bar

WOD:

10 FRONT RACK LUNGES 135/95#

15 hr push ups

200m run

X 5 rounds