warm up

450m run

then…

50 wallballs

50 toes to bar

WOD

21-15-9 reps for time of:

115-lb. overhead squats

Toes-to-bars

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Westside

Max Effort Upper 
Reverse Grip Bench (controlled) 

-Outlaw Wide

1 set x 6 reps 

*add 5lbs from last time

-Close Grip Bench 
1 set x 6 reps

-JM Press

3 sets x 5 reps

Machine Triceps Extension
3 sets x 20 reps
H.A.P

-100 Push Ups

 Face Pulls
3 sets x 30 reps

-Machine Curls

5 sets x 8 reps

H.A.P

-ABS

Hybrid

Max Effort Upper 

-Snatch Complex
Full Snatch, High hang, Overhead squat 
70% x 2, 75% x 1 80%x 1 

- Clean & Jerk Complex
Power Clean, Full Clean, Split Jerk 
70%x 2, 75% x 1, 80%x 1

-3 Super Sets of:

20 Triceps Press Down

20 Face Pulls

-ABS