7-10-17

skill/strengthback squat 1 rep max with a 3 sec pause with a belt in 13 min then... take 80% for 3 reps no pause

wod 4 min running clock 2 rounds min 1 - max hang clean and jerk 115/75 min 2 - max double under

rest 1 min

4 min running clock min 1 - max back squats from floor min 2 - max burpee

rest 1 min

4 min running clock min 1 - max deadlifts min 2 - max 15 m shuttle run

cash out 3 rounds 1 min plank 25m down 25m back side steps with bands Don't let feet come closer than squat stance