8/1/16 – "Volcano"

Group Warm up 

Group Mobility 

Strength 

5×2 Hi hang clean & jerk ( heavier than last week) – 2:00 rest between attempts. 

4×3 Clean pull above the knee – 2 count pause – ( heavier than last week) 1:30 between attempts. 

WOD ( Workout of the day )

"Volcano"

5 Rounds for total working time:

200m run 

15 Target burpees 

Rest 1:1 

* All workouts can be scaled on an individual basis. 

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