Saturday Sept 10

Every 1:30 for 7:30 (5 sets)

3 Power Clean + 1 Power/Push Jerk @65% (all singles, no touch and go)

Then,

E2MOM for 10:00 (5 sets)

Deadlift

1×15 @40%

1×12 @45%

1×8 @53%

1×6 @60%

1×6 @60%

*Unbroken sets

EMOM 24:

Min 1) 12/9 cal bike

Min 2) 10 LATERAL FACING Burpee Box Jump Over (RX: 24/20

Min 3) 14/11 Cal Row

Min 4) 60 Double Under (Scale: 60 singles)

*Intent: Bike, Row, and Double Unders should be smooth and easy, BBJO minute should be pretty high intensity

Optional Work:

10 – 8 – 6 – 4 – 2

Sandbag to Shoulder (100 / 75) (Adv: 150 / 100)

5 – 4 – 3 – 2- 1

Ring Muscle Up (Adv: 10-8-6-4-2)

25′ Handstand Walk After Each Set

Run 4x 100 M Sprint (Rest 1:00 between)

 

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD