Wednesday

SKILL

 

EMOM for 12 min

 

Min 1 = 20 Shoulder Taps or Nose-to-Wall Hold :30 sec

Min 2 = :40 sec Walking Lunge to Ham Stretch

Min 3 = 10 Alternating Pistols

 

STRENGTH

 

Deadlifts

 

5 @ 55%

5 @ 60%

5 @ 65%

 

(10 min cap)

 

then….

 

Clean & Jerk

 

Take 18 min to find today’s double (no more than :10 sec between reps)

 

 

WOD

 

3 Rounds of:

 

9 Hang Power Clean (135/95)(115/75)(95/65-55)

12 Box Jumps (Step down)

15 KBS (53/35)