MON07JAN2019

2aefa5ce-110c-49d4-a768-2585bf10c88c

WOD

Strength
Clean Pull to Mid thigh w/ 3 sec pause + Clean from Floor: Build to Heavy Double

Conditioning
5 Rounds for Time (16 min cap):
5 UB Hang Clean and Jerk*
8 Deadlifts*
200M Run
Rest 90 Sec

*70% of today’s best Cleans

Extra

Strength
Back Squat: 50/10, 55/10, 60/10, 65/10

Skill
3 Sets:
Max UB Strict Pull-ups
Rest 20 sec
Max UB C2B
Rest 90 sec

Midline – After
4 sets: 10 V-Ups Directly into 10 Hollow/Arch Swings on PU Bar

Allen Core Fitness

Strength
Power Clean + Front squat: Build to a moderate weight for 2 reps

Conditioning
4 Rounds:
6 Hang Power Cleans
8 Deadlifts
100m Run

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