Friday, 090216

#flashbackfriday

De-load week continues 

All:

A. OHS – 6RM for the day 

B. Power Clean (high blocks) – climb to heavy triple 

C. 5 rds 

20 wall balls 

15 KB swings 70/53

12 burpee box jump overs 30/24

35 double unders 

D. Assistance Work

1. ghd back ext – weighted 4×15
2.  3×20 v-ups

3.  5 rds Of, :20 Sec hs hold, 15 banded Scap squeezes, 10 hang Scap squeezes, 15 PVC dislocates, :15-:20 hanging L sit hold