WOD and Weekly Preview: Monday, July 28, 2014

(A) Soft Tissue Work (5 min)

(B) GymNASTY mobility

(C) Barbell Drills: Front Squats, Power Cleans, Presses, Push Presses

(D) In 12 Min work up to a 7 Rep Max Front Squat

(E) Front Squat 3x7 @ 80-90% of 7RM, each set followed by ...

  • 18 Russian KB Swings 1.5/1 Pood
  • 18 KB Thrusters (9/Side) 1.5/1.0 Pood

(F) Find 5 RM Press in 9 minutes or less

(G) Press 3x3 @ 90% of 5RM, each set followed by...

  • Max Rep Push Press @ Same Weight as Presses
  • 20 Butterfly Sit Ups
  • 20 Jumping Lunges

Quarter 3, Week 5.