150606 Saturday 1000

A.  Muscle up work

B.  SWOD
Max heaving snatch balance
Or…
Max drop snatch then max heaving snatch balance (Big Dawg)

C.  WOD
With a continuous clock…
0-6 mins perform:
21-15-9
Squat cleans @ 115/75
Ring dips
6-10 mins rest
10-16 mins perform:
Push Jerk from rack, get to a heavy 1 rep
16-20 mins rest
20-26 mins perform:
Max distance row
26-30 mins rest
30-36 mins perform:
9-7-5-3 front squat 205/145
3-5-7-9 deficit HSPUs @ 45/25 plate

Remember everything is scalable, enjoy!

~ Jack

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