Thursday

 

CLEAN AND JERK

 

E.M.O.M for 14 minutes

Odds: Squat Clean

Evens: Split Jerk (from the rack)

 

STRENGTH (5/3/1 pgm)

 

Shoulder Press

 

WOD

 

1km Run

30 Power Snatches - 40/30kg (50/35kg)

800m Run

30 Front Squats - 40/30kg (50/35kg)

600m Run

30 Shoulder to Overhead - 40/30kg (50/35kg

400m Run

30 Weighted Step ups - 15kg - 10 planks/10kg - 8 planks

200m Run

 

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