Saturday 1.9

SATURDAY
Strength: Deadlift
5-5-5-3-3-3

WOD: For Time
20 Thrusters 75/55
20 Sumo Deadlift High Pull
20 Hang Power Clean
20 STOH
20 Front Squat

– EMOM perform 3 Burpees

S: 2 Burpees, 15 Reps
L1: 15 Reps
Rx+: 95/65, 5 Burpees

Extra Work
1. High Bar Back Squat
EMOM 15m: 1 Rep, 5s Pause In Bottom

2. 100 Cal AB
-EMOM perform 5 KB Swings, very heavy

HomeWOD
CORE
5:00 Accumulated Forearm Plank
Every 30s perform 2 Burpees

WOD
50 Plate/Weighted Getups
Run 800m/4:00 Cardio