Friday 9.13

Friday 9.13

FRIDAY
Strength: Snatch + Overhead Squat
EMOM 10m : 1 Snatch (any) + 1 Overhead Squat

WOD: 12m AMRAP
3 Clean and Jerk 135/95
5 Muscle Ups
40 Double Unders

S: 75/55, 10 Jumping Pull-ups + 5 Ring Dips, 60 Singles
L1: 115/75, 7 Banded Pull-ups + 5 Ring Dips, Mixed DU/SU
Rx+: 165/115

Sweat
Core:
5m to Run 800m, rest remaining time
4m Max Situps
3m Max Forearm Plank Hold
2m Max Supermans
1m Max Hollow Rocks

Conditioning: 4 Rounds
Run 400m
20 Jumping Pull-ups
20 Weighted Situps w MB
10 Wall Ball

The Program
1. Strength and WOD

2. EMOM 12m
O: 3 Front Squat, heaviest able
E: 3 Deadlifts, heaviest able

3. 3 Rounds
35 GHD Situps
12 OH Walking Lunges 155/105
9 Strict HSPU
6 Pistols (each leg)

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