Wednesday

OLY

 

Take 15 min and build to a heavy complex for today

 

1 Clean (full) + 2 Front Squats

 

L1 = 1 Hang Squat Clean + 2 Front Squats

 

Rest 3 min and then…..

 

Every :90 sec for 6 sets

 

3 Clean Pulls @ 90-95% of todays heavy complex

3 Broad Jumps (as far as possible)

 

WOD

 

Every 2 min for 10 min (5 sets)

 

5 Clusters

10 TTB or V-ups

 

L1 – 75/45

L2 – 95/65

L3 – 135/95

 

rest 3 min 

 

EMOTM for 12 min

 

Min 1 = Row 10-12 Cals

Min 2 = 8 KB Front Rack Box Step Overs

Min 3 = 12-15 Push Ups w/HR