7.3.13 Throwback 3 "Stockpiling arms"

SWOD:

Hang Power Clean (hip) - 5x3@75% of your 1RM clean

Front Squat (hold 3 sec at bottom) - 4x5@75% of your 1RM front squat

-remember, knees out!

Good mornings - 3x8

sets x reps

-Coach Casey 

WOD:

17 Min.

1-1,2-2,3-3,4-4,5-5, etc 

OHS (95/65)

Burpees

mandatory rests at minutes 4-5 , 9-10 , 14-15

 Continue where you left off through every rest.

-the doll