22.Dec.2017

A. 2x15 backsquat (building) 
*rest 2min 

B. breath control & movement efficiency prep @Hard effort:
every 45sec x5 @50% of WOD load;
-5 hang power cleans
-4 shoulder to oh
-3 thrusters 

C. 5 sets @sustainable effort: 
9 db power cleans (challenging)
7 db shoulder to oh
5 db thrusters
*rest/walk 1min b/w sets
*show sustainability in times

A. 2x15 backsquat (building) 
*rest 2min 

B. breath control & movement efficiency prep @Hard effort:
every 45sec x5 @50% of WOD load;
-5 hang power cleans
-4 shoulder to oh
-3 thrusters 

C. 5 sets @sustainable effort: 
9 power cleans (95-135//53-93)
7 shoulder to oh
5 thrusters
*rest/walk 1min b/w sets
*show sustainability in times