Strength:  Back Squat

4 reps x 5 sets @ 75%

W.O.D  3 x 6 Min EMOTM

#1 - 6 Mins

  • Even:  Deadlifts 155/105 (Max Effort)
  • Odd:  20 x Situps

#2 - 6 Mins

  • Even:  Power Cleans 155/105 (Max Effort)
  • Odd:  40 x Double Under's

#3 - 6 Mins

  • Even:  Power Jerks 155/105 (Max Effort)
  • Odd:  10 x Burpees

REST:  1 Min between EMOTM, if conditioning part of EMOTM is not complete mandatory rest the next min

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OLY Group:

  • Front Squat: 4 reps x 4 sets @ 80%
  • Power Clean + 2 Hang Power Cleans +Jerk:  6 sets @ 65% of Clean

W.O.D of the day or CORE work

 

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