Monday 1.11

MONDAY
Strength: Low Bar Back Squat
4-4-4-2-2-2 then 1-1-1 with 5s pause in bottom

WOD: For Time
15-12-9
Squat Clean 115/75
Hang Power Clean
STOH
– THEN
15-12-9
Burpees
HSPU
Air Squats

S: 75/55, Push-ups
L1: 95/65, Scaled HSPU
Rx+: 135/95, Strict HSPU

Extra Work
1. EMOM 12m: 2 Power Clean + 1 Jerk

2. EMOM 10m: 11/7 Cal AB Sprint

HomeWOD
CORE
EMOM 10m: 30 Bicycle Situps + 5 Burpees

WOD: For Time
100 Double Mountain Climbers
50 Push-ups
100 Hollow Rocks
100m Bear Crawl
50 Side Plank Hip Raises (25/25)