Friday 1.29

FRIDAY
Strength: Squat Clean Thruster
EMOM 10m: 2 reps

WOD: Open WOD 11.3: 5m AMRAP
Squat Clean and Jerk 165/115

S: 75/55
L1: 115/75
Rx+: 185/135

Extra Work
1. Front Squat
3-3-3, then EMOM 15m: 1 pause rep 5s pause

2. 3 Rounds
Row 500m
20 Pull-ups
50 Air Squats

HomeWOD
CORE
150 Hollow Rocks
EMOM perform 6 Up Downs

WOD
5 Rounds
20 Lunges
20 Jumping Squats
20 Push-ups
20 Flutter Kicks
10 Burpees