Monday 5.3

MONDAY
Strength: Front Squat
5-5-5, then 2-2-2-2 with 3s pause in bottom

WOD: For Time
30 Deadlift 115/75
30 Hang Squat Clean
30 STOH

  • EMOM perform 3 Burpees

S: 20 Reps, 65/45
L1: 25 Reps, 95/65
Rx+: 165/115

Extra Work
1. 21-15-9
Burpee Box Jump 30/24
Overhead Squat 135/95

  • Do not scale unless it’s physically impossible. 20:00 Cap if needed

2. EMOM 10m
O: 5 Goblet Squat, heaviest able
E: 10 KB Swings, full OH

HomeWOD
CORE: 10m AMRAP
5 Double Mountain Climbers
10 Hollow Rocks
15 Air Squats

WOD: 4 Rounds
2:00 Cardio
12 Burpees
12 KB Swings or weighted object Ground to OH