29
Dec
Tuesday
SKILL
EMOM in 9 min
Min 1 = Tempo Narrow Grip OHS x 5 reps @ 33×1
Min 2 = Burpees Over Bar x 10 reps
Min 3 = Hollow Rocks x 30 reps
STRENGTH
Bench Press
5 @ 55%
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
OLY
Power Clean + Hang Clean(full) + Clean + Push Jerk + Split Jerk
Take 15 min to build to a heavy complex for today
WOD
“The Chief”
5 Rounds of 3 min AMRAP of
3 Power Cleans
6 Push Ups
9 Air Squats
Rest 1 min
****Pick up where you left off after each round****