Thursday Sept 23

Hang Clean (Above Knee) + Split Jerk
Set 1: 2+2 reps @ 65%
Set 3: 2+2 reps @ 70%
Set 3: 2+1 reps @ 70-75%%
Set 4: 2+1 reps @ 70-75%
– Rest 2-3 minutes B/T Sets –
METCON
15-12-9-6-3
Hang Power Cleans (RX 115/75) (ADV: 135/95)
*15 Toes to Bar After Each Round (ADV: 20 TTB)
ADDITIONAL OPTIONAL WORK:
EMOM 12:
Min 1) HS Hold or HS Walk (45 seconds)
Min 2) 12 Bicep Curls (dumbbells)
Min 3) 12 Dumbbell Skull Crushers
Min 4) 20 Banded Pull Aparts

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD