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WEDNESDAY09072022

STRENGTH


SQUAT CLEAN

EMOM x 3: 1 rep @ 72-75%

EMOM x 3: 1 rep @ 78-80%

EMOM x 3: 1 rep @ 82-85%


FRONT SQUAT

3 REPS …BUILD TO HEAVY


WOD

For Time:

150 Double Unders

30 Deadlifts @ 205/145lbs

15 STRICT HSPU/ 25 KIP

100 Double Unders

30 PUSH PRESS 75/55

10 STRICT HSPU/20 KIP

50 Double Unders

30 Power Snatch @ 75/55lbs

5 STRICT/15KIP

*15 min cap


XTRA STUFF


2-4 Sets:


25 Sec Seated Straight Leg DBL DB OH Hold @ 50/35lbs

rest 10 seconds


8-10 Wall Facing Plate Climbs

rest 10 seconds


30 Sec Wall Facing HS Hold

rest as needed bw sets




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