Monday November 6, 2017

Skill:

14 min EMOM

Even: 3 hang squat cleans/5 hang squat cleans

Odd: Rest/:15 bird dog hold each side

WOD:

3 rounds

Run 200 m

8 thrusters 95/65

3 rounds

Run 200 m

12 hang squat cleans 95/65

3 rounds

Run 200 m

16 deadlifts 95/65

Goal is smooth unbroken sets. If 95/65 is too much go for a lighter barbell, scale with dumbells or even use a medicine ball.

18 minute cap.

Monday, November 6th, 2017 at 1:22 am / WODS