A Thursday







Strength : Push Jerk
Find a 1 rep max PR in 20 minutes


WOD : 5 Rounds, each round 2 min long with 1 min off
25 Air Squats
15 Toes to Bar
AMRAP KB Swings 53/35


S: Knees to Chest, 35/26

L1: Knees to Tris, 53/35 Russian Swings


Rx+: 70/53


– Score is total KB Swings added together


The Program : Off


If you are doing Southie this weekend, options are rest today and pre-comp day tomorrow, or visa versa.


Pre – Comp Work


1. EMOM 20m

O : 12 Cal Airdyne Sprint
E: 2 Hang Squat Clean + 2 STOH + 2 Bar MU
– Bar 165/110


2. 10m AMRAP, for quality not score
1 Strict HSPU
2 Burpee BJO 24/20
3 Thrusters 95/65
4 Power Snatch 95/65
Row 10 Cal

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