Monday

SKILL

 

EMOTOM x 12 min

 

Min 1 = :45 sec Row for meters

Min 2 = 10 Burpee Broad Jumps

Min 3 = :30 sec Chest Facing Wall Handstand Hold

 

OLY

 

In 12 min build to 80% of 1-RM Squat Clean

 

then….

 

Ev :90 sec for 9 min (6 sets)

 

1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean @ 70-75%

 

WOD

 

For Max reps

 

5 Rounds of

 

1 min of Thrusters (95/65)(75/55)(65/45-35)

rest 1 min

1 min of DU’s

rest 1 min