Wednesday

 

Power clean
OTM 15 Minutes – (Work up – PERFECT Foot work) –
Then decrease load to 80% of PERFECT Power clean
POwer clean: 1 (@80% load)
C2B: 5
Push-Up: 10
Air Squat: 15
AMRAP: 20 Minutes   

 

Lift/Skill/WOD #1

SDL 5 x 3 E3M   

 

Lift/Skill/WOD #2

GHD Back Ext: 3 Sets of 10

GHD Hip Ext: 3 Sets of 10

GHD Hip & Back Ext: 3 Sets of 10

All for completion   

 

Lift/Skill/WOD #3

Farmers Carry: 50M (#70/50)

Rest 1:00

4 Rounds (Should be VERY tough)

 

Lift/Skill/WOD #4

Row: 500M (90% Effort)

Rest 1:00

6 Rounds