Monday (17MAR20)

 

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Strength:

10min EMOM

Pause Back Squats

5sec Pause In Bottom x 2

 

WOD:

“Spicy Annie”

50-40-30-20-10

Double Unders

Abmat Situps

*Every Minute On The Minute Perform 2 Power Clean 135/95#

 

Weightlifting:

Muscle Snatch + Snatch Push Press + OH Squats
4 x (2+2+2)

Power Snatch + OH Squat (2sec pause) + Snatch w/ 2sec pause in Bottom
5 x (1+1+1)

Push Press + Jerk Behind Neck + Jerk(5sec hold in Split)
5 x (1+1+1) HBP

Jerk Dips
5 x 3 HBP

Speedy Push Press
60% x 3 x 10

70% x 2 x 10
On the minute or On the 30 whichever you can maintain

DB Incline
5 x 20

DB Rows
200 reps AFSAP