TUE09OCT2018

WOD

Strength
6 Rounds for Time (20 min cap):
8 Burpees to Target
15 Wallballs
10 Toes to Bar
100M Run
*goal should be to go unbroken on all movements

Midline
4 Sets:
10 Superman Ext + 10 sec hold
10 V-Ups

Extra

Strength
Tall cleans: 3 sets of 2 as warmup
EMOM for 9 min: Hang Clean + Jerk Dip: build each set, no misses
Rest 3 min THEN @ 75% of today’s max – One full clean every 20 sec. for 4 min.

Clean Pull: EMOM for 8 Min, 1 pull + 6 sec. descent

Skill
4 min tabata: Freestanding Tripod HS hold

Tempo Strict + Kip HSPU: 8 sets of 2+2
3 sec. hold at top
3 sec. lowering
1 sec. active hold in the bottom
Fast up in both kip and strict

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