Monday

SKILL

 

EMOTM for 12 min

 

Min 1 = 40 Double Unders

Min 2 = 8-10 Reverse Grip Pull Ups

Min 3 = Row 10-12 Cals

 

STRENGTH

 

Strict Press

 

2 @ 55%

2 @ 65%

2 @ 75%

2 @ 85%

2 @ 85%

Rest no more than :90 between sets

then..

 

Max Reps @ 80%

rest 2 min

Max Reps @ 70%

rest 2 min

Max Reps @ 60%

 

(20-22 min cap)

 

WOD

 

AMRAP in 5 min 

 

10 Power Snatches (95/65)(75/55-45)

10 CTB Pull Ups

 

rest 2 min 

 

AMRAP in 5 min

 

8 Jumping Lunges (total)

8 Deficit Push Ups (45/25)