Normal Schedule on Wednesday

WOD

Strength
Push Jerk: Build to Heavy Triple
*If you don’t have the mobility to jerk, do push press

Conditioning
90 sec on, 90 sec off for 5 Rounds, for AMRAP:
20/17 Cal Row
8 DB Squat Clean Thruster (50s/35s)
*start over every round, record reps per round

Extra

Strength
Front Squat: Build to Heavy Double w/ 5 sec pause on 1st rep of each set

Skill
4 sets of 2: Skin the cat (start and finish in hanging hollow pos.)

8 min EMOM: 3 MU + 3 ring dips
*scale progression as needed

Midline – After
3 sets:
15 barbell good mornings
50L/50R ft. single arm waiters carry

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