Wednesday June 11th

Monthly Challenge

Daily Hang Challenge (Accumulate 3-7 min each day)

Pre WOD:

Box Back Squat:
E3MOM for 12 min: (4 set)
5 Box Back Squat RIR 2

75% of 1 RM Back Squat, focus on max speed on the way up

WOD:

A,  5 sets*3 Hang Squat Clean
70%+ of 1 RM Squat Clean

B, EMOM for 14 min: (7 sets)
1, 10 CTB Pull Ups
2, 5 Hang Squat Clean +Max Front Squats 50/35 kg (110/75 lbs)

Post WOD:

E2MOM for 12 min: (3 sets)
1, 15 GHD Hip Extension+10 sec Hold at the topp
2, 15 GHD Sit Ups+30 sec GHD Hollow Hold