Warm up: Dynamic
Strength: Weighted back extensions with weight held on back of head
4 sets 12 reps with 2 count down 1 count at top
WOD: 1 round for time
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
-400m run
-15 hang power cleans 95#/65#
-400m run
-15 hang squat cleans 95#/65#
ALL REPS MUST BE DONE UNBROKEN, WITH NO DROPS! BAR NEEDS TO BE FULLY LOCKED OUT IN RACK POSITION HIPS LOCKED. NO DROPS MEANS BAR IS SET TO FLOOR NOT DROPPED. IF SET IS BROKEN GO BACK TO 0 AND DO A 20 BURPEE PENALTY BEFORE CONTINUING. MAKE SURE YOU HAVE ENOUGH REST TO DO THE WORK UNBROKEN!
POST TIME!
105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
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