SWOD

Max Hang Clean in 20 min. *Start with bar in Hang position, Recieve the bar in full squat.

Conditioning

1 Snatch High Pull @ 105% 3 Explosive push up 5 Split jerk w/ Plate (25/45/55) 7rds Gym Notes: *Explosive push ups should start on ground and explode on top of plate *Split jerk: hold plate at chest explode into split jerk position and drive plate overhead. -These movements should be explosive/FAST.  Never train your body to be slow.

40 Day Challenge: Thrusters (45/65)