MON03DEC2018

8946FA99-8A01-420A-AE32-D1B852F4E5DC

WOD

Strength
Front Squat: Build to Heavy Triple w/ 2 sec pause on each rep

Conditioning
AMRAP in 16 minutes, climbing the ladder:
6 Burpees
8 Wallballs (20/14) | R+ Pistols
6 Power Clean (135/95)
8 Burpees
8 Wallballs | R+ Pistols
6 Power Clean (135/95)
*add 2 Burpees to each round, WB and clean reps stay the same

Extra

Strength
Full Snatch + Power Snatch: Every 90 sec, start at ~50% and build to 2nd miss

Snatch Grip RDL: 6 sets of 3 – back stays flat! (~40-50% of BS max)

Skill
4 min. EMOM:
30 sec. of perfect, tight, hollow/arch swings

12 min EMOM for kip consistency:
1- 20 sec. of Kipping pullups
2- 20 sec. of TTB
3- 20 sec. of CTB pullups
*only butterfly CTB if kip stays tight and consistent
**20 sec on 40 sec off

Allen Core Fitness

10 min EMOM
5 back squat @ 70%

5×10:
walking lunges
every 2 min
*building in weight

5×10 UB Devils Press
every 3 min
*hands can’t leave the dumbbells

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