Warm Up
400m jog
PVC shoulder openers
3 x
30 sec. chin hold over bar
10 hollow rocks
10 supermans
5 sit ups
Strength
Front squat
6 x 3
60%-70-80-85-70-70
WOD
Grace
30 clean and jerks 135/95
Post
Hips and hamstrings
Warm Up
400m jog
PVC shoulder openers
3 x
30 sec. chin hold over bar
10 hollow rocks
10 supermans
5 sit ups
Strength
Front squat
6 x 3
60%-70-80-85-70-70
WOD
Grace
30 clean and jerks 135/95
Post
Hips and hamstrings