Monday 11.2

MONDAY
Strength: Clean and Jerk
E 90s x 6 sets : 2 reps tng

– Warmup for 4-5 min to work to starting weight

WOD: 8m AMRAP
35 Double Unders
10 Handstand Push-ups
2 Squat Clean 165/115

S: 70 Singles, 15 Push-ups, 75/55
L1: Mix DU, Scaled HSPU or 10 Ring Dips/15 Push-ups, 135/95
Rx+: 225/150

Extra Work
1. 2 Rounds
Row 1000m, rest 1:1
then after 2nd round perform
20 HBBS @ 80% 1rm
20 Walking Lunges 53/35 KB each hand, at side

2. 5 Rounds
20 Hollow Rocks
10 DB Deadlift, heaviest able each hand

HomeWOD
CORE
15 Rounds
2 Russian Twists (each side)
4 Double Mountain Climbers
6 Situps

WOD: 12m AMRAP
15 Burpees
15 KB Swings or Weighted GTOH
10 Walking Lunges
15 Straight Leg Raises