Wednesday

SKILL

3 Rounds of:

40 DU’s or :40 sec practice

8 Tempo Goblet Squats @ 32×1

5-8 Strict Pull Ups

STRENGTH

Bench Press

Every :90sec

5 @ 40%

5 @ 50%

5 @ 65%

Every 2 min

5 @ 65%

5 @ 75%

5+ @ 85%

WOD

EMOM for 18 min

Min 1 = :40 sec of Max Power Cleans (155/115)(135/95)(115/75)(95/65-45) — New Athletes = Max KBS

Min 2 = :40 sec of Max Burpees

Min 3 = :40 sec of Max Box Jumps (STEP DOWN)