Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
Clean & Jerk
EMOM 6 min:
1, 3 Muscle Clean+1 High Hang Squat Clean
2, 5 Strict Press in Split
– Start with only barbell and gradually increase weight
– You do not need to use the same weight on the two movements
E2.5 min for 12.5 min (5 sets)
1 Power Clean
1 Hang Squat Clean
3 Paused* Split Jerk
* 1 Sec Pause in Dip+Catch
WOD:
Partner WOD:
5 Rounds for time:
400 m Partner Run
40 Kettlebell Russian Swing 1*24/16 kg (52/35 lbs)
20 Pull Ups
20 m Kettlebell FR Walking Lunges 1*24/16 kg (52/35 lbs) (5 m segment)
Time Cap 35 min
Post WOD:
EMOM 8 min: (2 Rounds)
1, 15.15 sec SL Side Plank in Sling
2, 15.15 sec SL Face Up Plank in Sling
3, 15.15 sec SL Copenhagen Plank in Sling
4, 15.15 sec Face Down Plank in Sling
* Increase by 2 sec next week on the movements that felt like good form
