-You’re gonna need the Luck of the Irish to get through today’s Workout
Weightlifting:
Clean (3sec Pause in Bottom) + Front Squat + Jerk
7 x (1+2+1)
WOD:
21-15-9
Airdyne Calories
Wall Balls 20/14#
Lateral Burpees Over Paralette
rest 3mins
12-9-6
Airdyne Calories
Wall Balls 20/14#
Lateral Burpees Over Paralette
Weightlifting:
Muscle Clean + Front Squat + Clean Sotts Press
4 x (2+2+2)
Clean Segment Pull (knee, Hip, Finish) + Clean
4 x (1+1)
Clean & Jerk
75% x (2+1) x 5
Clean Pull
85% x 3
90% x 3
95% x 3
Snatch Balance
5 x 2
Box Squats vs Chains
60% x 2 x 6
70% x 2 x 4
CFWT WOD
Strict T2B
3 x ME
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