Wednesday 8/6

Fitness 

Strength 
4 sets of:
A1. Hang Power Cleans - 3 reps
rest 60 seconds 
A2. Hollow holds - 40 seconds 

Wod 
5 rounds for time 
5 hang power cleans (95/65)
10 goblet squats (53/35)
15 burpees 

Performance 

Strength 
4 sets of:
A1. Power cleans- 3 TNG reps - build to tough 
rest 60 seconds 
A2. Hollow holds - 1 minute 

Wod 
5 rounds for time 
5 power cleans (155/105)
10 front squats (155/105) 
15 burpees over bar (lateral)