Monday 11.9

MONDAY
Strength: Hang Clean
EMOM 10m: 3 Reps

WOD: 5 Rounds, each round 3:00 with 1:00 rest
3 Squat Clean Thruster 95/65
5 Push-ups
8 Walking Lunges

S: 65/45
L1: 75/55
Rx+: 135/95

Extra Work
1. 4 Rounds
25/20 Cal AB
10 Overhead Squat 95/65
10 Ring Dips
REST 2:00

2. Deadlift
3-3-3-3

HomeWOD
CORE
100 Lemons
100 Superman

WOD
4 rounds, 3:00/1:00r
5 Broad Jumps
7 Push-ups
10 Jumping Lunges