-No Beach Balls will be allowed for this workout
Strength: MOFO 7 Final Week
10min EMOM- Alternating Minutes
Front Squat x 7 @ 70% of Working 1RM
Push Jerk x 7 @ 70% of Working 1RM
WOD:
For Time
42 Wall Balls 20/14#
21 Power Snatches 95/65#
30 Wall Balls 20/14#
15 Power Snatches 95/65#
18 Wall Balls 20/14#
9 Power Snatches 95/65#
Weightlifting:
Snatch
75% x 1 x 3
Clean & Jerk
70% x 1 x 3
Snatch Pulls
90% x 3 x 3
Snatch Deadlift
100% x 3 x 3
Front Squats
75% x 3 x 5
*Follow Each Set with 3 Box Jumps (step down)
Speedy Floor Press
70% x 3 x 20
Sled Rows- HEAVY
100 resp AFSAP
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