THURSDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
HANG CLEAN
4-4-4-4
POWER CLEAN
4-4-4-4
HANG AND SPLIT JERK
4-4-4-4

START AT 35% AND PROGRESS TO 65% OF MAX.
30 Min. CAP

STRENGTH W.O.D
6 HANG CLEAN AND SPLIT JERKS #155(E) #125(E) #135(Rx) #115(Rx) #115 #95
8 BURPEES OVER BARBELL
12 RING DIPS OR MATADOR DIPS

4 ROUNDS FOR TIME: 15 MIN. CAP

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