6/20/2016

ANNOUNCEMENTS

Upcoming local competitions:
6/18/2016 Royal Ruckus - co-ed teams of 2. Register
8/6-8/7 2nd Annual Bridgetport Barbell Club Classic - Anyone interested in a weightlifting meet?

WARM UP

4 rds
5 high hang cleans 45/35
5 Push Ups
5 jump air squats

BUY IN

Back Squat
3 sets x 10 reps
@ 73% 1RM
Rest ~ 2 min

SKILL

re-breathing at the top in between squats

WOD

21-15-9
Power Cleans 95/65
Box Dips

*400m Run after each full round

free: Kbs 44-18/HRPU
comp: 135-95/ring dips

CASH OUT

snatch high pull
3 x 3 @ 75%

MOBILITY

traps