• Mazen Nassar

WOD-6/17/19


Warm-up
• 400 m Run 2 rounds:


• 10 Lunges • 10 Dumbbell Thrusters 2 rounds: • 30 sec Samson Stretch • 30 sec Side Lunge Strength
Clean • 3 reps at 70% of 1RM • 2 reps at 75% of 1RM • 1 rep at 80% of 1RM Power Clean + Front Squat • 3 of each at 50% of 1RM Clean • 2 of each at 60% of 1RM Clean • 1 of each at 70% of 1RM Clean Conditioning 7 rounds for time: • 7 Squat Cleans 115/75 • 7 Chest-to-bar Pull-ups • 7 Hollow Rocks Burn out. Core 3 rounds: • 10 Hollow Body Rocks • 10 Seated Good Mornings 95/65