Monday 2.18

Monday 2.18

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Strength: Deadlift, with pause
3-3-3-2-2-2, 2s Pause at Top of Each Rep

WOD: 21-15-9
Power Snatch 115/75
Overhead Squat
Box Jumps, must step down, 24/20

S: 75/55, Step Ups
L1: 95/65
Rx+: 30/24

Core: 3:00 Forearm Plank Max Effort
then 9m AMRAP
3 Wall Climbs
9 Supermans
12 Hollow Rocks
9 MB Situp + Press
3 Plate Getup
-Rest 30s

Conditioning: 15m AMRAP
Row 350m
15 Box Jumps 24/20
12 Goblet Squat
9 Push Press Wall Ball
6 Burpees

The Program

1. Strength and WOD

2. EMOM 8m: 3 Squat Clean
rest 2m then EMOM 8m : 3 Front Squat

– both heaviest able

3. 10m AMRAP
15 GHD Situps
10 DB Power Clean 45/35 each hand
35′ OH DB Lunge

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