Thursday April 20th

Strength: 1 inch hang cleans, 3 second isometric start
12 x 1, warm up starting at 50%, begin counting sets at 70% and continue adding load as able

WOD: For Time, 18 min cap
30, 20, 10
Pull ups
Push ups
Box Jumps (24/20)

Acessory: 3 sets of flex arm hangs, chin up grip – hold 3 seconds with chin above bar then descend slowly until elbow is at 90 deg and hold for max time. If scaling with use of legs, hold 3 sec above the bar and then use minimal assistance to all allow for a 3-5 sec hold at 90 deg.