Another Monday



Strength : Low Bar Back Squat
3-3-3-3-3, 33X1 tempo


WOD : 1 Round For Time, 17:00 Time Cap
45 Thrusters 95/65
45 Pull-Ups
15 Clean and Jerk
15 Power Snatch

S: 75/55, Jumping Pull-ups
L1: 75/55, Banded Pull-Ups

Rx+: 135/95



Core: 3 Rounds
50 Double Unders
40 Air Squats
30 Situps
20 Hollow Rocks
1:00 Forearm Plank Hold

  • Rest 2:00

Conditioning: 20m AMRAP
10 Push-Ups
10 Wall Ball 20/14
10 Burpees
10 Wall Ball
10 V Ups with MB
– Rest 1:00, idea is to SPRINT each round as possible


The Program

1. Strength and WOD

2. Deadlift
3-3-3-3-3, 12 minutes to work

3. For Time: 1 Round
Run 600m
75 KB Swing 70/53
– Every break perform 2 Front Squat 225/155 (from floor)
15 Bar Muscle Ups

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