Saturday July 5th

Monthly Challenge

Daily Burpee Challenge

Pre WOD:

Clean & Jerk:

E2MOM for 12 min:
1 Clean Pull
3 Low Hang Power Clean
3 Push Jerk

Start at 70% of 1 RM Clean & Jerk and build up

WOD:

Teams of 3:
2 Rounds for time:
75 Back Squat 80/55 kg (175/135 lbs)
150 Dumbbell Snatches 22.5/15 kg (50/35 lbs)
100/75 cal Erg- 3*400 m Run*

3*400 m Run relay style while collecting the 100/75 cal Erg

– Cap 36 min

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