12.29.16

Warm up

coach picks

___________________

Strength: 3 rep max 

Hang Power Clean 

____________________

WOD
3 rounds for time:

15 bar facing burpees

12 deadlifts 155/105

9 hang power cleans 155/105

6 push jerks 155/105

______________________

Cool down: 200 m walk 

___________________________

Extra Credit: work on ring muscle ups

progressions-

bands on rings

pull yourself up to rings (chest to rings)