Saturday- June 14, 2014

warm-up

450m run

then…

50 wall balls

EMOM

Odd- 3 full clean & jerks (185lbs/120lbs)

Even- 4 pull up/toes to bar combo

POST TIME AND EXTRA CREDIT TO COMMENTS

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*ALL EXTRA CREDIT IS OPTIONAL*

Extra Credit

Westside

Max Effort Lower

-Box Squats

SSB + Chain

14" Box

4 sets x 2 reps

-Sumo Deadlifts

70% + Band

5 sets x 1 rep

-Trap Bar Deficit Deads

3 sets x 5 reps

-Rack Pulls 

H.A.P.

-Banded Walks 

2 sets x 1 minute

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-GHR's

2 sets x 8 reps

-Reverse Hypers