Monthly Challenge
Daily 15 min Squat Challenge
Pre WOD:
Snatch Complex:
A, 7 sets: 1 Hang Power Snatch+1 Overhead Squats+1 Snatch Balance
Weight: 78% of 1 RM Snatch each set
B, 3 set*2 Snatch Pull 109%
WOD:
3 sets for max rep:
EMOM 6 min:
1, 5 Pull Ups+5 Squat Clean
2, 5 Push Jerk +Max Lateral Burpee over bar
– Rest 3 min between sets
Weight: 50/35 kg (110/80 lbs)
Core:
Min 1: Max Abmat Sit Ups
– Straight into:
20 sec on/10 sec off for 2 min:
Plank Hold on forearms
Post WOD:
3 Rounds for quality:
6 Nordic Hamstring Curl
6 Reverse Nordic Curl
12/12 SL Leg Extension
