Monday 12/18 WOD


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PERFORMANCE:
A. EMOM x 8 Min: 1 Power Clean + 1 Above Knee Hang Power Clean - Build  to a challenging set 
B. Every 2 Min x  5 Sets: OHS @ 33X1, work to a moderate set of 5 - focus on DEPTH
C. Gym EMOM x 10 min: 1 Kipping HSPU to Deficit + 3-5 Chest to Bar ( Keep reps clean >no struggle street)
D1. Pendlay Rows @ 40X0, 8-12 tough reps x 3 sets, 1 min
D2. Half Kneeling Single Arm DB OH Press @ 40X0, 6-9/arm x 3: rest 60 sec - short rest b/t arms 

 

FITNESS:
A. Every 2 Min x  5 Sets: OHS @ 33X1, work to a moderate set of 5 - focus on DEPTH
B. EMOM x 8 Min: 1 Power Clean + 1 Above Knee Hang Power Clean - Build  to a challenging set 
C. Gym EMOM x 10 min: 1 Kipping HSPU + 1-3 Pullups ( Keep reps clean >no struggle street)
D1. Pendlay Rows @ 40X0, 8-12 tough reps x 3 sets, 1 min
D2. Half Kneeling Single Arm DB OH Press @ 40X0, 6-9/arm x 3: rest 60 sec - short rest b/t arms
+
AbsOfSteel - Day 15
V -Up 1-10-1 Ladder 


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