MON07MAY2018

WOD

Strength
Snatch: 40/3, 50/3, 60/2, 70/2, 75/2, 80-86/1*4 (15 min cap)

Conditioning
6 Rounds for Time (20 min cap):
10 e/arm DB Snatch (50/35)
40 Double Unders
8 Burpees
**Rest 2 minutes AFTER 3RD ROUND.

EXTRA

FS: 12 min EMOM: 1 rep of 5 sec. pause at 80-85% of 1RM

10 Hollow/arch/hollow slow transitions on bar keep shoulder active!

3 sets:
10 small circle butterfly kip, focus on shapes!
5 perfect butterfly pullups

Midline – After:
4 rounds
15 hip extensions w/ pause at top
15 GHD situps w/ pause at parellel up and down

ALLEN CORE FITNESS TRAINING

Row
5×300 with 1 min rest

Bike
5×600 with 1 min rest

Back squat
5×10 at 60 %

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