Monthly Challenge
Daily Burpee Challenge
Pre WOD:
E3MOM for 18 min (6 sets)
2 Clean & Jerk
Weight: 75%
* Squat Clean & Split Jerk
* Restart each lift
WOD:
A, Strength
3 sets*8 Back Squat
74% RIR 2
B, For time:
27-21-15-9-6-3 reps, for time of:
Dumbbell Hang Power Snatch
Burpee Over Dumbbell
Cap 15 min
DB Weight: 1*22.5/15 kg (50/35 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
* Increase sec/Reps or movement quality from last week
Passive Hang: https://youtu.be/UfCUDQBF_qw
Table Front Rack Stretch: https://youtu.be/ifYeA6IFkQ8
Seated Ext Rotation: https://youtu.be/3fR6igG7SQk
