MON10APR2017

WOD

Strength
Hang Clean: 40/2, 50/2, 60/2, 70/1, 75-85/1*4

Conditioning
AMRAP in 18 min:
60 Double Unders
50ft walking prisoner lunge steps (hands on head)
40 Russian KB swings (70/55)
2 min rest between rounds

Extra

Before Class
Front Squat
Set 1-50% of 10rm/12
Set 2-75% of 10rm/10
Set 3-Max Reps of 10rm
Set 4-Adjust weight dependent on reps in set 3 as below

Weight Change Based on Reps in set 3
Reps – Weight Change
4-6 – Decrease 5-10#
7-8 – Decrease 0-5#
9-11 – No Change
12-16 – Increase 5-10#
17+ – Increase 10-15#

6 min. Every 15 sec.
-1 Burpee Bar MU – Keep a tight arch!

After Conditioning
4 min. Tabata – Hollow hold on floor

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