July 21, 2016 get lifted

July 22, 2016

warmup

400 m run
3 rounds of
10 jumping jacks
10 lunge steps
then
with empty bar go over hang cleans
STRESS—HOOK GRIP!!!!!

metcon

5 min on/ 1 min off x 4 rounds

12 hang cleans @135/75+
12 front rack lunge steps stepping backwards
6 burpees

cooldown mandatory  “if you dont work it it wont magically happen”

2×1-6 ladder or
pullups
strict hspu or hs get up to wall