Wednesday 8.9.17

Training:

A.
3 sets of:
20 shoulder touches
30 sec Samson stretch on each side
5 empty bar PC + front squat + push press

B.
Clean and jerk 7 sets of 1 @ 75% of 1 RM ( power or full, push or split )

C.
Dead lift 3 sets of 5 @ 75% of 1 RM

D.
For time
Run 250m
5 rope climbs
50 wall balls 20/14
5 rope climbs
Run 250m
12 min cap