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)