Monday (2016NOV21)

Strength: MOFO7

10x EMOM (Alternating)

7x Overhead Squats (70%W1RM)

7x Split Jerk (70%W1RM)

 

WOD: 

40x Burpees

4 Rounds:

10x Double KB Push Press (55/35#)

10x Double Russian KB Swings (55/35#)

 

Weightlifting:

Snatch:

2@70%

2@75%

2@80%

1@85%

1@90%

1@85%

 

Clean & Jerk:

2@70%

2@75%

2@80%

1@85%

1@90%

1@85%

 

Clean Pulls:

2@90%

2@95%

2@100%

 

Front Squat:

2@80%

(2x1)@85%

 

Speedy Push Press:

(15x3)@60%

 

DB Rows:

(3xME) Heavy