Monday (2016SEP26)

-Don’t Hide from this workout, it’s a good one!

 

Strength:

MOFO 10’s

10min EMOM Alt-

Push Jerk @ 60% of Working 1RM

Front Squats @60% of Working 1RM

 

WOD:

5 Rounds

400m Run

20 Wall Balls 20/14#

 

Weightlifting:

Snatch Grip Thruster to OH Squat Paused 3 secs

Work up to 75% of Snatch

 

Front Squat- 2sec Pause w/o Belt

1RM, 80%- 2x3 no pause

 

Snatch EMOM

10x1 starting @70%-working up heavy no misses

 

Clean and Jerk EMOM

10x1 starting @70%-working up heavy no misses

 

UMIW1-

1. Chinese DB Rows- Switching Grip each set 2xMExHeavy
2. Dips 3xSM
3. SDKBHP 3x10

 

Walking Lunges

300m Unweighted