18
Sep
Friday
SKILL
EMOM for 12 min
Min 1 = 30-40 DU’s
Min 2 = 10 Hollow Rock + 10 V-Ups
Min 3 = 3 Hang Power Snatch + 3 OHS + 3 Hang Snatch
STRENGTH
Back Squats
5 @ 50%
5 @ 60%
4 @ 65%
2 @ 70%
Working Sets
5-5-5-5 @ 75%-80%
**Perform 8/5 Wall Climbs
WOD
3 Rounds for time:
10 STO (135/95)(95/65)(75/55)
20 Alt. Back Rack Lunges
30 MB Sit Ups