Thursday, April 28th

OPEN GYM

-OR-

WOD: “Bell”
3 Rounds:
21 Deadlifts (185/125)
15 Pull-Ups
9 Front Squats (185/125)

WEIGHTLIFTING:
Press in Clean – 5, 4, 3 (ascending weights)
Power Clean – 3@75%, 2×3@80%, 2×2@85%
Overhead Squat – 2@75%, 2@80%, 3×2@85%
Snatch Push Press – 5@70%, 5@75%, 3×5@80% (% of snatch)
Clean Pull – 3@90%, 3@95%, 2×3@100%, 3@95%
-Back Extension – 3×15
-Weighted Plank – 4 x 20-30sec
-Seated Plate Twist – 3×15/side