WOD 7.7.15 Tuesday

Warmup:

• 150 jump rope
• Agile 8
• Clean instruction with PVC

A. 3 RNFT// Core Work:

• 30 Hollow Body Rocks
• 1 Minute Plank Hold
• Rest 1 Minute

B. Cleans

BEG: Hang Power Clean + Front Squat

• 7-7-7-7

INT & ADV: Hang Squat Clean

• 5-5-5-5

C. AMRAP 15

• 20 Air Squat
• 10 Push ups
• 5 Hang Power Cleans (50-60% of above)
•  200m Run