Monthly Challenge
Daily Burpee Challenge
Pre WOD:
E3MOM for 18 min (6 sets)
4 Clean & Jerk
Weight: 65%
* Squat Clean & Split Jerk
* Restart each lift
WOD:
3 Rounds for max reps (A-B-A-B-A-B)
A, 4 min Amrap:
550/500 m Erg
Max Rounds of:
4 Thrusters
16 Double Unders
– Rest 2 min –
B, 4 min Amrap:
550/500 m Erg
Max Rounds of:
4 Hang Snatch
4 Back Rack Reverse Lunges
Rest 2 min –
Weight: 40/25 kg (90/55 lbs)
Post WOD:
2-3 Rounds for quality
45 sec Passive Hang
45 sec Table Front Rack Stretch
8/8 Seated External Rotation
– Rest as needed between movements and rounds
Passive Hang: https://youtu.be/UfCUDQBF_qw
Table Front Rack Stretch: https://youtu.be/ifYeA6IFkQ8
Seated Ext Rotation: https://youtu.be/3fR6igG7SQk
