MON01OCT2018

A9902851-BB64-4779-B07E-B5DF180074A7

WOD

Strength
Back Squat: Find 1RM
*warmup as desired, or 50/3, 60/2, 70/2, 80/1, 88/1, 93/1, 98/1, MAX/1

Conditioning
4 Round for Time (20 min cap):
3 DB Clusters (50/35s) (Squat clean thruster)
2 Rounds of Cindy
3 DB Clusters
Rest 1 minute
**R+ = 5 Rounds w/ 3 rounds of Cindy (all pull-ups and DB clusters must be unbroken)

Extra

Snatch pull to explode + Snatch + OHS:
50/2, 60/2, 70/2, 75/1, 80/1, 82-88/1*4
*every 90 sec.

Front Squats: 65/3, 70/3, 80/2, 85/2, 90/2×5 sets
*every 2 min.

Death by 1 Strict HSPU + Kipping HSPU
1+1, 1+2, 1+3 etc.
Rest 2 min.
2 attempts max HS shoulder taps on wall

Midline – After
12 min. EMOM
E- 10 V-ups + 10 Hollow rocks
O- 20 sec. False grip hollow hold on rings

Allen Core Fitness

Strength
5×10 building:
Double kb front rack squats
15 hip extensions between each set

WOD
12 min AMRAP:
10 cal row
10 step ups
20 single unders

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