Wednesday 4.7

WEDNESDAY
Strength: Squat Clean (and Jerk)
EMOM 10-12m: 1 Rep, continue with clean if failing Jerk early

WOD: 12m AMRAP
Row 750m
100 Double Unders
Row 750m
100 Double Unders
Then AMRAP Power Snatch 115/76

S: Row 500m, 150 Singles, 65/45
L1: Mix SU/DU, 95/65
Rx+: 155/105

Extra Work
1. 6m to find a max Front Squat
rest 1m
6m AMRAP
Rope Climbs

rest 1:00

75 GHD Hip Extensions

HomeWOD
1. 100 Hollow Rocks for Time
– EMOM perform 5 Double Mountain Climbers

2. Run 400m (or 2:00 cardio movement)
then 6 Rounds
20 Superman
10 Burpees
then Run 400m (or 2:00 cardio movement)