070113

am wod

15 mins hang cleans training

60kg

(speed to get under the bar)

need tricep mobility

then-

weighted pull ups

5 reps of

24kg

26kg

28kg

30kg

30kg

30kg

done

pm wod

box squat

5 reps of each

80kg

90kg

100kg

105kg

110kg

115kg

then-

biking 10 mins

and overhead squat training.