Monthly Challenge
Daily Core Workout
Pre WOD:
E3MOM for 18 min (6 sets)
1 Clean & Jerk
Weight: 80%+ (Build up to todays heavy)
* Squat Clean & Split Jerk
* Restart each lift
WOD:
A, EMOM 12 min: (3 Rounds)
1, 20 sec Max Deadlift 65%
2, 30 sec Max Strict Handstand Push Up to Abmat
3, Rest
EMOM 16 min: (4 Rounds)
1, Max Cal Erg
2, Max Hang Power Cleans 50/35 kg (110/75 lbs)
3, Max Bar Facing Burpees
4, Rest
Post WOD:
2-3 Rounds for quality
12/12 DB Bicep Curl on GHD
12/12 Single Arm Tricep Extension
4 Superslow Front Squats 30% of 1 RM
DB Bicep Curl: https://youtu.be/0hmR9pEeBBM
SA Tricep Extension: https://youtu.be/9KRNUHMlxsQ
Superslow: https://youtu.be/DiVNb5jaZb4
