FIT
SKILL
EMOM 10
1 CLEAN PULL (FROM FLOOR)
PAUSE ON THE WAY BACK DOWN AND RESTART FROM P2 INTO HANG POWER CLEAN
pause :02 in the catch position
WOD
Ê21-15-9
DEADLIFTS
DU – DOUBLE (42/30/18)
HSPU
**E2M STOP AND DO**
D – 8 RING ROWS
F – 6-8 PULL UPS
P – 2-4 BAR OR RING MU (PICK WEAKER MVMNT)
D – choose a weight you can do in two sets
with perfect form, or switch to a DB and do RDL (single DB) focusing on perfect form
F – 135/95
P – 185/125
HSPU modifications – off box pike, or hand release push ups
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
AMRAP 18
25 WALLBALLS
500M ROW OR SKI
25 WALKING LUNGES WITH PLATE
25 PLATE GROUND TO OVER HEAD
4 SETS:
20 ALT VUPS
30 BICYCLE CRUNCHES
:40 HOLLOW HOLD
