MON26FEB2018

WOD

Conditioning
3 Rounds for time (20 min cap):
400M Run
15 Pullups
9 Clean & Jerks (135/95)
Rest 90 Sec

Strength
Hang Snatch: 5 sets of 2 at 75%-85%

EXTRA

After WOD
Hang Clean + Clean: 4 sets of 1+1 at 75%-80%, rest 90 sec between

3 sets on rings – 5 sec. holllow hold/5 sec. arch hold x 3 *3 count as you transtion to arch from hollow and back

Every 30 sec. – 7 sets of 2-3 ring MU

ALLEN CORE FITNESS TRAINING

Strength
Back Squat: 5×10 @ 60% rest 2 minutes between sets

WOD
EMOM x 16:
Min 1: 20 jump squats
Min 2: 50 calve raises
Min 3: 20 jumping lunges
Min 4: 50 single unders

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