Friday 5.8

FRIDAY
Strength: Split Jerk
EMOM 12m: 1 heavy rep
Then EMOM 6m: 3 Hang Clean + 3 Push Jerk, heavy but doable all minutes

VirtualWOD
Core Work: 45s work, 15s rest
Hollow Hold
Hollow Rocks
Flutter Kicks
Dead Bugs
Forearm Plank
Around The World
Side Plank
Other Side Plank
Alt. Bridge Leg Extensions
Russian Twists

WOD w/equipment: 5 Rounds, 3:00/1:00r
6 KB Swings
6 Push-ups
9 Air Squats
– Start where you left off each round

WOD w/o equipment: 5 Rounds, 3:00/1:00r
3 Burpees
6 Push-ups
9 Squats
– Start where you left off each round

EXTRA WORK
1. EMOM 20m : 2 Deadlift + 2 Power Clean + 2 Front Squat
– This should hurt badly. Make it a weight that seems easy at first but is a challenge.