7-16-2016

Lift:

Clean and Jerk Complex

1 Low Hang Squat Clean
1 Front Squat
1 Split Jerk


Start @65% of 1 rm Clean and Jerk and build by 10/5# until failure to complete the set unbroken is reached

Capacity: 3:00 max calories on Assault Bike
rest 2:00
2:00 max calories
rest 2 mins
1:00 max Calories
Rest 2 mins
30 seconds max calories

WOD:

F'd up Angie
10 legless rope climbs
100 handstand pushups
100 GHD situps
100 pistol squats