Wednesday 4.10

Wednesday 4.10

Strength: Squat Clean and Jerk
EMOM 6m: 1 SC + 2 Jerk
EMOM 6m: 1 SC + 1 jerk
EMOM 3m: 1 SC + 1 Jerk or just 1 SC if failed jerk

9 Pull-ups
9 Bar Facing Burpees

– Every round unfinished = 100m run IMMEDIATELY AFTER workout. If athlete does not complete a round THEY MUST SIT THE NEXT and that counts as ONLY 1 UNFINISHED.

Core:  2:00 ME Forearm Planl, right into 1:00 ME Situps
– rest 1:00
1:00 ME Hollow Rocks, right into 1:00 ME Side Plank, then 1:00 other side plank

Rest 1:00

60 Russian Twists (30/30)
60 Flutter Kicks holding MB straight over chest/head
60 Bicycle Situps

Conditioning: EMOM 10m
12 Jumping Pull-ups
9 Burpees

The Program
1. Strength and WOD

2. 10 Rounds, each round 2:00
5 DB Burpee + Squat Clean Thruster 35/25
5 DB Thruster
5 DB Box Step Over, DB in both hands

3. Row 2000m @ 90% pace

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