MON05MAR2018

WOD

Strength
Back Squat: 60/2 70/2 80/2 85-88%/2*3 sets 90 seconds rest between sets

Conditioning
3 Rounds for time:
**Row/Run
15 Pullups
9 Clean & Jerks (any style 135/95)
Rest 90 sec

** Alternate 500M Row, 400M Run, in any order.

Extra – After WOD

3 sets of 3 on rings: 5 sec. hollow hold + 5 sec. arch hold
*3 count as you transition to arch from hollow and back

Every 30 sec for 7 sets: 2-3 ring MU

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

ALLEN CORE FITNESS TRAINING

Strength
Front Squat: 5×10 @ 55-60% every 2 min

Conditioning
4 sets:
400 meter row
50 foot banded monster walk
2 min rest

Extra
4×20 Banded Hamstring Curls

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