Friday 9.20

Friday 9.20


Strength: Clean (and Jerk)
EMOM 10m: 1 rep, work towards PR, once failed jerk continue with just clean

10 Sumo DL High Pull 95/65
10 Hang Power Clean

S/L1: 75/55
Rx+: 105/80

Core: 3 Rounds
30 Hollow Rocks
30 Supermans
30s accumulated L Sit

Conditioning: 20m AMRAP
10 KB Russian Swings
10 Burpees
10 Push-ups
10 MB Thrusters

The Program
1. Strength and WOD

2. High Bar Back Squat
3-3-3-3 then 1-1-1-1 with 3s pause in bottom

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