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 Hang Squat Clean
1 Paused* Split Jerk
* 1 Sec Pause in Dip+Catch
Build from 80%
WOD:
Partner WOD For time:
400 m Run
40 CTB Pull Ups
400 m Run
40 Deadlift 100/70 kg (220/165 lbs)
400 m Run
40 Toes to Bar
400 m Run
40 Thrusters 50/35 kg (110/80 lbs)
400 m Run
40 Sync Bar Facing Burpees
400 m Run
40 Snatches 40/25 kg (90/55 lbs)
400 m Run
20 Burpee Pull Ups
Cap 32 min
Post WOD:
E90sec for 9-13.5 min (2-3 rounds)
1, 12 Hip Thrust RIR 3
2, 10 Ring Strap Hamstring Curls RIR 2
3, Rest
* Either increase weight/RoM or increase reps for each week
