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
2 Paused* Split Jerk
* 1 Sec Pause in Dip+Catch
WOD:
Partner WOD:
Amrap 32 min:
550/500 m Erg
80 Double Unders
10 Clean & Jerks 60/40 kg (130/90 lbs)
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
