9
Dec
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)