Monthly Challenge

Daily Short Run Challenge

Pre WOD:

E90 sec for 4.5 min: (3 sets)
2 Muscle Clean+2 Front Squats+2 Jerk Dips+2 Paused Split Jerk
Pause= 1 sec pause in dip and catch

Weight: 66% of 1 RM Muscle Clean for all sets

E3MOM for 15 min: (5 sets)
3 Clean & Jerk

Weight: 70% of 1 RM Clean & Jerk

Stay at the weight and move fast

WOD:

Partner Amrap 30 min:
1-2-3-4….. reps of
Snatch 50/35 kg (110/80 lbs)
Box Step Ups 2*22.5/15 kg 24/20 inch
Cal Erg

Post WOD:

Core:
2-3 Rounds of
10 Straight Leg Leg Raises
10 V-Ups
10 Tuck Ups
10 Hollow Rocks
10-20 sec Hollow Hold
Rest 1 min between rounds

Increase by 1 rep each week or improve on form