REGISTRATION OPENS THIS WEDNESDAY @ 7PM VIA THE SHAKEDOWN WEBSITE!
WARM UP:
4 x 150 M. Row
*Rest :30 Sec.
Then:
Mobilize
SKILL:
3 x 5 Weighted Ring Dips
LIFT:
Clean Complex
(Power Clean + Front Squat + Jerk)
5 @ 65%
4 @ 70%
3 @ 75%
1 @ 80%
WOD:
“FOCUS”
AMRAP 15
1 Clean Complex
(Power Clean + Front Sqt. + Jerk) @ 80% 1RM
2 Muscle Ups
*MU sub will be 4 Ring Dips
POST WOD:
Shoulder Mobility
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