Tuesday 8/4

Fitness 

Strength: 

A. Clean pull + hang power clean + front squat (1+2+1) x 5 sets building each set but maintaining form

B. Accumulate 4 minute plank hold 

Wod: 

12 minute amrap 

350 meter row 

10 shoulder to ovhd (75/45)

15 box jumps with step down 

25 ab mat sit ups 

Performance 

Strength: 

A. Clean pull + hang power clean + hang squat clean + split jerk (1+1+1+1) build to max in complex in 5 sets 

B. Accumulate up to 4 minute plank with plate in back (45/25) 

Wod: 

12 minute amrap 

500 meter row 

10 shoulder to ovhd 115/75

15 burpee box jump overs (24/20)