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Friday

13
Feb

Friday

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SKILL

 

EMOTM x 9 min

 

Min 1 = Hollow Rock x :40 sec or 3-5 Bar or Ring MU

Min 2 = Shoulder Taps on Wall or Box x :40 sec

Min 3 =  Single Arm KB or DB Thrusters x 7 reps each arm

 

OLY

 

Squat Clean and Jerk

 

Every :90 sec x 8 sets – add weight each round if mechanics allows.

 

WOD

 

2 Rounds of:

 

5 min AMRAP

 

3  Hang Power Clean (135/95)(115/75)(95/65-55)

6 STO

9 Wall Ball

 

rest 1 min

 

then…

 

30 Burpees

 

rest 1 min