Monday 12.14

MONDAY
Strength: Clean Complex
EMOM 10m: 2 Deadlift + 1 Squat Clean

WOD: 12m AMRAP
9 Thrusters 95/65
7 Power Clean
5 Box Jumps 24/20
Run 200m

S: 65/45, Step Ups
L1: 75/55
Rx+: 115/75, 30/24

Extra Work
1. High Bar Back Squat
3-3-3, then 1-1-1-1 with 3s pause

2. Clean Pull
EMOM 10m: 2 @ 110% max clean

HomeWOD
CORE
Accumulate 3m in a Forearm Plank
Accumulate 100 Hollow Rocks
ME Seated Straight Leg Lifts (alt) 2m

WOD
10 Rounds
10 Jumping Lunges
10 Bicycle Situps (each side)
10 Plank Push-ups