Wednesday 5.6

WEDNESDAY
Strength: Deadlift
EMOM 8m: 3 Reps, heavy focus
then EMOM 5m : 3 Power Clean, heavy focus

VirtualWOD
Core Work : 3 Rounds
30s Hollow Hold,
rest 30s
45s Forearm Plank
30s Side Plank (L)
30s Side Plank (R)
Rest 30s

WOD w/equipment: 2 Rounds
30s KB Swings, full OH
30s Right Side Thrusters
30s Sumo DL High Pull
30s Left Side Thrusters
1:00 Burpee SPRINT Amrap (Round 1), Up Downs SPRINT Amrap
Run 400m in 3:00 (recovery)

w/o equipment: 2 Rounds
30s Mountain Climbers
30s Air Squats
30s Back Step Lunge + High Knee
30s Jumping Squats
1:00 Burpee SPRINT Amrap (Round 1), Up Down SPRINT Amrap (2)
Run 400m in 3:00 (recovery)

EXTRA WORK
1. 3x60s front rack hold, BW on bar, rest 60s

2. 3×5 Split Squat, back foot elevated, heaviest able