Saturday April 9, 2016

Warm Up:
250 row or run
- 10 clean sots press
- 20 pass throughs
- partner shoulder stretch on rig
- 10 bb front squats
- 50 ft inch worm
- box stretch
- 10 bb cleans

Strength: Jerk
10 min EMOM @ 80% of 1 RM
*beginners go every 90 seconds if needed

Wod:
"Hammer"
5 rounds:
- 5 power cleans (135/95)
- 10 front squats (135/95)
- 5 jerks (135/95)
- 20 pull-ups
- rest 90 seconds

scaled:
power cleans, fs, jerks (75/55/45)
banded pull-ups **you can also do this as a partner wod if you choose.