Monday (2016NOV28)

Strength: MOFO7

10x EMOM (Alternating):

7x Back Squat (70%W1RM)

7x Push Press (70%W1RM)

 

WOD:

50x Ball Slams (40/30#)

40x Burpees

30x Pull Ups

20x Push Ups

10x Ring Dips

 

Weightlifting:

Snatch@85% (3x1)

Clean & Jerk@85% (3x1)

Clean Pulls@90% (3x2)

Back Squat:

2@70%

2@75%

2@80%

Speedy Bench@60% (15x3)

DB Rows (3xME) Heavy.