Warm ups:
PNF Stretch -hips & shoulders 5min
Catalyst warm up - 5min
Strength Wod: Rest Day
Wod: Technique Day:
95# FS w/ med bands - worked on "out of the hole" power 3x5
Squat Clean breakdown: each part 3x5 then full squat clean 3x5
muscle ups w/green band 3x5
ring dips - full ROM & emphasis on the negative 3x5
bench press 135x10(warm upset)
185x5/225x3/250xfail/220x5/185x5
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