Strength: MOFO
10x EMOM:
3x OHS @90%W1RM
3x Thruster @90%W1RM
Final Set of both movements is an AMRAP.
WOD:
3 Rounds:
400M Run
15x KB Swings (70/55#)
5x Muscle Ups
Weightlifting:
Block Snatch Pull + Snatch (Mid-Thigh)
3x (1+1)@65%
2x (1+1)@70%
Block Clean Pull + Clean (Mid-Thigh)
3x (1+1)@65%
2x (1+1)@70%
Front Squats:
2x3@60%
2x3@65%
2x3@70%
Speedy Bench vs. Chains
15x3@65%
Iron Scap
Sled Drag (10 Minutes)
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