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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