Monday – 071513

(Games athlete Elisabeth Akinwale demonstrating a Muscle-Up…in slow motion!)

Skills Practice : Hang Power Clean
SWOD : 5-5-5 of
Back Squat
Shoulder Press
(70,80,90% 5RM – this week, increase loads by 10 lbs for BS, 5 lbs for SP)
CWOD : 3 rounds for time of
15 Hang Power Clean(135/95)
15 Burpees

Basecamp : 5 rounds for time of
15 OH Walking Lunges(45/25)
15 Med Ball Hang Power Cleans(20/14)
15 Burpees