Thursday 7/25

Warm Up 

A- Mash pec minor and hip flexor wad/ 2x 3 push up complex (diamond, planche, ultra wide) & 7 lateral lunges

B- Dumbbell Complex Warm Up

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

DB squat cleans

WOD

4 rounds of:

7 weighted dips w/35# m/55#

7 DB squat cleans w/35# m/55#

GoFit

Warm Up 

A- Mash pec minor and hip flexor wad/ 2x 3 push up complex (diamond, planche, ultra wide) & 7 lateral lunges

B- Dumbbell Complex Warm Up

#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill

DB hang power cleans

WOD

5x

30:30

-DB hang power cleans

-Dips

-DB squats

-V ups