Friday Desember 5th

Monthly Challenge

Daily Step-Up Challenge

Pre WOD:

Prep for todays Squat Clean:
2 sets*10 Line Jumps
3 sets*3 Seated Broad Jump

WOD:

A, 1 RM Squat Clean

B, 2 sets:
EMOM 5 min: (5 Rounds)
30 Double Unders
Max Power Clean 50/35 kg (110/80 lbs)

Rest 3 min in between sets

Post WOD:

3 rounds:
10/10 DB Seated External Rotation
10/10 Banded Internal Rotation
12 Banded Face Pulls

Rest as needed between rounds and movements