190712

Training Plan WOD for Friday, July 11th, 2019:

WOD With Class:
5 Rounds:
7 Hang Power Cleans 115/80-lb
7 Front Squats
7 Shoulder to Overhead

Front Squat:
(Week 7/8)
5 x 2 @ 85% 1RM, or add 5-10 lb. from last week.

Accessories:
Accumulate 90 seconds in the following positions:
L-Sit (rings or bar)
Top of Ring Dip
Active position of Ring Row, with heels on box or bench

Conditioning:
E4MOM x 4 rounds:
20 Toes to Bar
15 Burpee Box Jumps (lateral facing) 24/20″
10 Dumbbell Shoulder to Overhead 50/35-b