15
Apr
Wednesday
SKILL
EMOTM for 9 min
Min 1 = 30-40 Double Unders
Min 2 = 2 Strict Pull Ups + 4 Kippin Pull Ups + 6 CTB Pull UPs
Min 3 = :20 sec Hollow Hold + :20 sec Superman Hold
STRENGTH
Back Squats
USE PREVIOUS 1-RM or 3-RM (new)
Rest less then 1 min here:
5 @ 40%
4 @ 50%
3 @ 60-65%
2 @ 75%
Rest 2-3 min here:
2 @ 80%
2 @ 80%
1 @ 85-90%
1 @ 85-90%
(22 min cap)
WOD
EMOTM for 16 min
Odd Min = 1 Power Clean + 1 Hang Clean + 1 Full Clean (155/105)(115/75) (95/65-55)
Even Min = 10 Burpee Box Jumps Over