Tuesday, September 5th

170905
Warm-up
Shuttle Run
2x
8 Front Squats
8 Push Jerks
8 Good-mornings
8 Hollow Rocks
WOD-3 RFT (18Min Cap)
400M Run
30 Air squats
10 Clean & Jerks 115/85
Strength
Tempo Back Squats 6×3 (32×1) @65-70%
*3sec descent, 2sec pause at the bottom, X=Explode out of the bottom, 1 sec at the top.