Monthly Challenge
Daily Core Workout
Pre WOD:
E3MOM for 15 min (5 sets)
2 TNG Clean & Jerk 70%+
– Build up to a heavy 2 rep, needs to be Touch and go, Both on the floor AND from Clean to Jerk
WOD:
4 sets:
5 min Amrap:
40 Wall Balls 9/6 kg
Max Reps
– Rest 3 min
Int 1: Max Snatches 40/25 kg (90/55 lbs)
Int 2: Max Lateral Burpee
Int 3: Max Power Cleans 60/45 kg (135/95 lbs)
Int 4: Max Lateral Burpee
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
