Tuesday 05/07/16

Base
A. Base members who lift well, join the climb group for part A.
otherwise, Deadlifts 5×[email protected]×0; 3mins

B. 5 Rounds
200m Run
3 hop the bar Burpees
5 Hang Power Cleans 55-65/75-95# – Use heavy DBs if needed
7 Push press

Extras
A. Seated KB Press 3×5; 2mins

B. GHD Sit Ups with Rotation 3×10-20
Climb
A. 2x< 1 Power Clean + 1 Split Jerk>; 2:30
x 5.
*no misses

B. 4 rounds
7 Power Clean and Jerk 125-155#/75-115#
21/16 Cal Row

Extras
A. Seated KB Press 3×5; 2mins

B. GHD Sit Ups with Rotation 3×10-20
*Rope climbs are programmed for Wednesday WOD, bring long socks
 

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