Wednesday 10.2

Wednesday 10.2


Strength: EMOM 12m
1-6: 2 Power Clean
7-12 1 Power Clean, work to 1rm

5 Pull-ups
10 Overhead Squat 95/65
5 Bar Facing Burpees
10 KB Swings 53/35

S: Jumping CTB Pull-ups, 75/55 OHS, 35/26 Eye High Swings
L1: Banded Pull-ups, 5 Overhead Squat 95/65, eye high 53/35 swings
Rx+: 115/75, 70/53 Full OH


Core: 4 Rounds
30 Hollow Rocks
15 Strict Leg Raises from Bar
5 Burpees
After 4 Rounds = Row 500m

Conditioning: 15m AMRAP
15 Jumping Pull-ups
10 Goblet Squat w KB
5 Burpees
15 KB Swings

The Program
1. Strength and WOD

2. 3 Rounds : For Quality over Time
10 Ring Muscle Ups
25 Thrusters 45/35 (must be empty regular size bar due to it being annoying to set down and therefore force you to go bigger sets )
25 GHD Situps
20 GHD Hip extensions

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