Monthly Challenge
Daily Hang Challenge (Accumulate 3-7 min each day)
Pre WOD:
Clean & Jerk:
E3MOM for 12 min: (3 sets)
6 Clean & Jerk 55%
– Focus on moving fast. No touch and go. Set up for each lift
WOD:
Partner Workout:
4 Rounds for time:
20 Deadlift 100/75 kg (220/165 lbs)
100 Double Unders
20 Hang Power Clean 60/45 kg (135/100 lbs)
400 m Run
20 Sync Bar Facing Burpees
550/500 m Row
40 min Cap
Post WOD:
Core:
3 Rounds for quality:
10-15 sec L Sit
Rest 20 sec
10-15 sec L Sit Flutter Kicks
Rest 20 sec
5 Box Hip Lift
Rest as needed
