10.27.16

Warm Up:Row 300m work together on the rest of warm up with a 10# plate 10 x plate hug, slow descend move plate out, hold for :03 8x plate shoulder press 10x squat and then bicep curl the plate 8x lateral shuffle with plate punches- each side

Skill: Strict Press 5 reps @ 65% 4 reps @ 75% 3 reps @ 80% 2 reps @ 85% 1 reps @ 90%

WOD: 10-8-6-4-2-4-6-8-10 Hang Power Cleans 115/75 or 95/65 Lateral over the bar burpees TTB