USA WEIGHTLIFTING SEMINAR MAY 5-6 Register at https://webpoint.usaweightlifting.org/wp15/Events2/Events.wp?frm=t&evt_CategoryID=16&evt_CategoryID=17&evt_CategoryID=18

OPEN & PERFORMANCE
“Black and Blue”
5 Rounds (For Time)

10 Hang Dumbbell Power Cleans (50/35)
10 Burpees

FITNESS
“Black and Blue”
5 Rounds (For Time)

10 Hang Dumbbell Power Cleans (35/25)
10 Burpees

POST WOD

RUNNING INTERVALS

4 Rounds:
In a 2:00 Window – Run 200m
In a 1:00 Window – Run 100m