2.7.20 WOD

Warm-up
30 Cal (Last 10 hard)
20 Iron Cross total
20 Scorpions total
20 Cossack Squats total

Clean Warm-up
Front squat
Tall HSC

Then..,

Squat Clean Ladder:

1 Squat Clean at 50% every 30 seconds x 5 Rounds
Rest 1min. and change weights

1 Squat Clean at 55% every 30 seconds x 5 Rounds
Rest 1min. and change weights

1 Squat Clean at 60% every 30 seconds x 5 Rounds
Rest 1min. and change weights

1 Squat Clean at 65% every 30 seconds x 5 Rounds
Rest 1min. and change weights

1 Squat Clean at 70% every 30 seconds x 5 Rounds
Rest 1min. and change weights

Then..,

SA Seated DB or KB Press
Set 1: 15 reps e/a :3neg. 50/35+
Set 2: 12 reps e/a :3neg
Set 3: 10 reps e/a :3neg
Set 4: 8 reps e/a :3neg

*Superset Each set with 10 BB curls 75/55+

rest :90
Then..,

Bent Over DB Reverse Flyes. video
3 x 15r
DB Skull Crushers
3x 15r