Protected: WOD/Blog

Strength:
15 minutes to find a 1RM of the following complex:
Deadlift
+
Hang Power Clean
+
Front Squat
+
Push Jerk
+
Back Squat
+
Push Jerk

Then 5 minutes to cut back to 70% and complete max unbroken reps of the same complex.

(All movements to have a distinct pause between eachother e.g Front Squat to Jerk is NOT a Thruster)

WOD
16 min EMOM
1) 15 Cal Row
2) 50 Double Unders
3) 12 Cal Ab
4) 10 Burpees to Target/Rig

GOODBYE LEGS MONDAY 😉

Strength:
Squats – Pick a weight you think you can Front Squat for 10 reps (aim high)
Then complete:
3 sets of – Max Front Squats, then re rack the bar, and immediately Back Squat to take the total number of reps to 20 e.g.

Set 1) 10 Front Squats + 10 Back Squats = 20
@
Set 2) 8 Front Squats + 12 Back Squats = 20
Set 3) 6 Front Squats + 14 Back Squats = 20

WOD
3 RFT
36 KB Snatches 24/16
36 Wall Balls