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Wednesday

16
Mar

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)