Monthly Challenge
Daily Core Workout
Pre WOD:
E3MOM for 15 min (5 sets)
4 TNG Clean & Jerk 55%+
– Build up to a heavy 4 rep, needs to be Touch and go, Both on the floor AND from Clean to Jerk
WOD:
A, 3 set*5 Paused Back Squat
70%+ of 1 RM Back Squat
Pause=1 sec in bottom
B, 7 Rounds for time:
3 Hang Squat Clean 50/35 kg (110/75 lbs)
30 Double Unders
200 m Run
Cap 15 min
Post WOD:
2-3 Rounds for quality
45 sec Passive Hang
12/12 Banded External Rotation
12 Lu Raises
– Rest as needed between movements and rounds
* Increase sec/Reps each week
Videos:
Banded Ext Rotations: https://youtu.be/0pqfxjXdSos
Lu Raises: https://youtu.be/UHoKvLJeMng
