Monday 10.12

MONDAY
Strength: Clean and Jerk
EMOM 10m: 1 Rep

WOD: 12m AMRAP
5 Front Squat 135/95
5 Power Clean
15 Push-ups
15 Situps

S: 75/55
L1: 95/65
Rx+: 165/115

Extra Work
1. 5 Rounds
10 Max Effort Pulls on Rower, Damper 10/8
8 Front Rack Lunge (From floor) 135/95
Rest 90s

2. 100 Hollow Rocks

HomeWOD
CORE
Hold Right Side Plank 1:00 (accumulated)
Hold Left Side Plank 1:00 (accumulated)
Hold Forearm Plank 1:00 (accumulated)
then 3 Rounds
25 Double Mountain Climbers
50 Flutter Kicks (total)

WOD: 12m AMRAP
5 Squat + Broad Jump
5 Ground to OH with heaviest weight able
15 Push-ups
15 Situps