Thursday. 7.23.15

MOB: Full body mobility.
WU: 5 High Hang Power Cleans. 5 Pullups
R: High Hang Power Clean. Hang Power Clean. Pullup.

S: High Hang Power Clean. 15 minutes to a 2RM.
C: 21-15-9 reps for time of:
Hang Power Clean at 70% of today’s 2RM.
Pullup
THIS WORKOUT HAS A 10:00 CAP.

LIII: 15-12-9 at rx’d
LII: 21-15-9 at weights and subs of choice
LI: 15-12-9 at weights and subs of choice
*Substitue :60-:45-:30 of pull-ups for any Level (and work on that harder substitution option!!!)

PWMOB: Lax ball in C/S/B/Forearms. Stretch Hamstrings. U/D dog x3. Stretch hip flexors.

Chisel:
S: High Hang KB Power Clean. 5 rounds: Max reps in :30. :30 Squat Sit. Rest 2:00.
C: 21-15-9 reps for time of:
Hang KB Power Clean at weight of choice
Pullup

Advanced: Ring Muscle Up (no press out)
Endurance: None

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