Sunday- June 30, 2013

warm up

5 toes to bar

10 squats

100m run

6x

EMOM 15

1 power clean (225lbs/155lbs)

POST SCORE TO COMMENTS

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**ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Dynamic Upper

9 sets x 3 reps

55% + bands

or

75% straight weight

-Straight Bar Curls

3 sets

-Behind The Back Shrugs

3 sets

-ABS

Olympic

 Clean From Blocks (just below knee)

 2 X 75%

 2 X 80%,

3X1 @ 85%