FRIDAY

14316954_561337370740157_2744463390228632599_nWOD

Oly:
Squat Clean
6 x 2
(85% of 1RM)

Strength:
Bench Press
4 x 6
(70% of 1RM)

MetCon:
9 Minute AMRAP
12 KB Hang Power Snatch (53/35)
12 Deadlifts (95/65)
12 Push Ups

Endurance Work (Done on your own):
3 Rounds For Time of:
500 m Row
Rest 1:00
20 Airdyne Calories
Rest 1:00

Mobility Work (Done on your own):
Shoulder Smashes (2:00 each)
Kneeling Shoulder Stretch (1:00)
Pigeon Stretch (2:00 each)
Prone Cobra (1:00)