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