August 2nd, 2017 – Washed Up Athlete

Strength

5×3 Hang Squat Snatch
Keep the hang position above the knees, you can let go of the bar, increasing weight each set

Weighted Dips
5×8

WOD

“McGhee”
AMRAP 30mins
5 Deadlifts (M:275/F: 195lbs.)
13 Push-ups
9 Box Jumps (M: 24/F: 20″)

Accessory

3 sets:
Max Reps Incline Dumbbell Chest Press + Max Reps Machine Chest Flies
Choose a weight that makes you fail between 12-18 reps. Rest as needed between sets.

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