Monday 12.28

Check TRIIB for the schedule this week. We will be closed Friday, January 1.

MONDAY
Strength: Front Squat
5-5-5, then 1-1-1-1-1 with 3s pause in bottom

WOD: 21-15-9
Box Jumps 24/20
Hang Power Clean 95/65

Immediately after perform 30 Front Squats

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

Extra Work
1. Clean
EMOM 12m: 2 Squat Clean

2. Deadlift
3-3-3-3 in 10 minutes, then EMOM 8m: 5 Sumo DL High Pull, heaviest able

HomeWOD
Core: 10m AMRAP
15 Hollow Rocks
30s Forearm Plank
20 Knee to Elbow (10/10)

WOD: 21-15-9
Burpees
Double Mountain Climbers
Then 21-15-9
Jumping Lunges (each leg)
Supermans
Then Run 800m (3:00 cardio)