Clients

Back Squat- 20 reps @ 5# heavier than last time

+

10 DB Hang Squat Clean, 35/20#

1 Clap Push Ups

9 DB Hang Squat Clean, 35/20#

2 Clap Push Ups

8 DB Hang Squat Clean, 35/20#

3 Clap Push Ups

7 DB Hang Squat Clean, 35/20#

4 Clap Push Ups

6 DB Hang Squat Clean, 35/20#

5 Clap Push Ups

5 DB Hang Squat Clean, 35/20#

6 Clap Push Ups

4 DB Hang Squat Clean, 35/20#

7 Clap Push Ups

3 DB Hang Squat Clean, 35/20#

8 Clap Push Ups

2 DB Hang Squat Clean, 35/20#

9 Clap Push Ups

1 DB Hang Squat Clean, 35/20#

10 Clap Push Ups

MWOD

P1

Mid Hang Snatch- 75% x 2 x 3; 65% x 3 x 2

Jerk- 75% x 3 x 3

Snatch Balance- max for day; 80% of that x 1 x 3

P2

Row Sprints- 8 x 30 sec on/90 sec off; damper setting 10

P3

"Canadian Crippler"

30 C2B Pull Ups

15 Dead Lift @ 225#

Run 400m

30 Push Ups

15 Push Press/Jerk @ 135#

30 Squats

15 Front Squat @ 135#

Run 400m

15 Dead Lift @ 225#

30 C2B Pull Ups