111616

Warm Up
3 rounds
10 Push Ups
10 Clean Pulls
5 Pull Strict Pull Ups (band ok)
10 Air Squats

American Swings 3×20
Split jerk 5×5 (Form Grade For the week)

WOD – Frank Lucky 7’s
7×1 Strict Press
7×1 Push Press
7×1 Split Jerk
Increase the load each rep from 1-21

3×30 sec
Plank in a push up position

 

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