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Workout Of The Day-07/17/2017

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WOD:

Part 1:

Superset
Pendlay Row
5×5 AHAP
Single Arm DB Row
5×8

Part 2:

AMRAP 14:
40 DUs
20 KB/DB Front Rack Lunge Steps (1.5pd/1pd)
7 Strict Pull-ups

STRENGTH:

Part 1:

With 90% of Back Squat 1RM + 10

75 % x 5

85 % x 3

95 % x 1+

Part 2:

4 Rounds (resting 1:30 min between rounds)

5 Heavy DB Power Cleans

10 Alt DB Front rack Lunges

5 Broad Jumps