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Clean & Jerk x1
WOD 10min AMRAP 30 Double Unders 15 Snatches (75/55)
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EMOM 12
1 Power Clean WOD 3 Rounds 200m Run 15 Wall Ball (20/14) 15 Med Ball Sit Ups (20/14) Work up to a 20 rep max Front Squat
then... 3 sets MAX Rep Pull Ups Back Squat x5
WOD Tabata KB Swing (24/16) Bax Jump (24/20) Snatch Hi Pull x1
Clean Hi Pull x1 WOD 3 Rounds 400m Run 15 Thrusters (75/55) WOD
Partner Alternating EMOM 24 10 Cal Row 10 Squat Cleans (135/95) Strength/WOD
Alternate EMOM 20 3 Front Squats @80% 3 Pull Ups 5 Push Ups 7 Air Squats Hang Squat Snatch x3
WOD 10 min AMRAP 5 Burpees 10 Power Cleans (95/65) 15 Sit Ups - complete 1 500m Row with in 10min- Strict Press x5
Push Press x5 WOD 21-15-9 KB Swings (24/16) Wall Ball (20/14) Box Jump (24/20) |
Shaun EagenAuthor Archives
September 2017
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