MON25JUN2018

WOD

Strength
Snatch Pull to Above Knee + Snatch from 2″ Off Ground
50/3, 60/3, 65/2, 70/2, 75/2*4 sets

Conditioning
5 rounds – EMOM
Min. 1- 15 DB Push Press (50/35) | R+ HSPU
Min. 2- 10 Burpees to 6″ Target
Min. 3- 10 T2B | R+ 5 MU
Min. 4- 10 DB Hang Cleans (50/35s)

Extra

FS: Every 45 sec x 9 minutes: 1- 1 1/4 front squat @ 75% of best 3RM

3 sets – 50 ft. e/arm single arm overhead DB carry (AHAP w/ stacked shoulder)

5 sets
25 ft. HS walk to wall + 5 lateral hs walks on wall e/direction

Midline – After:
400M KB farmers carry (70/53s)

ALLEN CORE FITNESS TRAINING

Strength

Back squat: 7 rep max

Bulgarian split squat: 3×14 e/leg

WOD

3 rounds:
600 meter run
15 dumbell thrusters
Rest 3 min 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s