Wednesday

SKILL

 

2 Rounds of:

 

Barbell Warm Up

 

OLY

 

Squat Clean 

 

Take 10 min and build to 75-80%

 

then….

 

EMOM for 5 min

 

Clean x 2 reps @ 75-80%

 

STRENGTH

 

Back Squats

 

**Every 2:30 sec 

 

6  @ 60%

4 @ 70%

2 @ 80%

6 @ 70%

4 @ 80%

2 @ 90%

2 x 8 @ 75%

 

WOD

 

For time:

 

3 x 500 m row

rest as needed