Wednesday 180620

Warm Up:
3:00 Aerobic
3 Rounds
:30 Bootstrap stretch (https://m.youtube.com/watch?v=XKIYBtBsSY8)
10 disocates
10 ring rows

7:00 to work up to 85% of Power Clean

Strength:
Power Clean 5x3 @ 85%
Rest 3:00 between sets

If you have ripped hands replace the power cleans with Front Squats (from the rack) 5x5 @70%

Metcon:
3 Rounds For Time
7 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
15 Push Ups

If you have ripped hands replace barbell with med ball (100/75)