Athletes,

Today is a good day. We are going to do 4-5 sets of 10 reps of bicep curls and tricep extensions! Get that pump on!

Jared – ACF

A. Warmup
2 minutes
3 Deadlifts 135/95
3 Cleans 135/95
3 Jerks 135/95
Or whatever weight you will use for the WOD. Do not move fast. Move smooth.

B. SWOD
Bicep Curls/Tricep extensions

C. WOD
3 RFT
10 Deadlifts 135/95
10 Hang Power Cleans 135/95
10 Thrusters 135/95
10 Hang Power Snatch 135/95

20 Minute Time Cap

3RFT
10 Deadlifts 85/55
10 Hang Power Cleans 85/55
10 Thrusters 85/55
10 Hang Power Snatch 85/55