Monday Oct 11

Emom 9: (ascending weight every minute – start around 50% of 1RM)

Min 1, 2, & 3: 5 Hang Power Cleans

Min 4, 5, & 6: 3 Hang Power Cleans

Min 7, 8, & 9: 1 Hang Power Clean

METCON

20 hang squat clean (RX: 95/65) (Adv: 115/75)

20 Bar Facing Burpees

20 hang power clean (RX: 95/65) (Adv: 115/75)

20 Bar Facing Burpees

20 front Squat (RX: 95/65) (Adv: 115/75)

20 Bar Facing Burpees

OPTIONAL ADDITIONAL WORK:

A) Front Squat 5-5-5 (work up in weight)

B) Alternating EMOM 8:

Min 1) Row 15/12 Cals

Min 2) 12 Alternating Single Leg Squats (Pistols)

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD