Monday 4.1


Strength: Power Clean
EMOM 12m: 3 Reps, increase as able

20 Back Squat 95/65
100 Double Unders
20 Thrusters
50 KB Swings 53/35
20 Power Clean

Core: 12m AMRAP
20 Situps
20 Superman
20 Flutter Kicks (each side)
5 Plate Getups

Conditioning: 15m AMRAP
20 Burpees
50 Double unders/100 Singles
20 KB Squat
20 KB Swing, eye high

The Program
1. Strength and WOD

2. EMOM 10m
1 Front Squat + 1 Front Rack Lunge (each leg)

3. 7m AMRAP
25 GHD Situps
10 Pistols (alt)

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