Monday 4/23/18

Warm Up / Mobility:   

EMOM for 4 min

EVEN: 15 Russian KB swings + 5 Pull Ups

ODD: 20 Squats + 10 Push Ups

 

Strength:  Clean and front squat (Week 1)

Clean: 3 @ 40%, 3 @ 50%, 3 @ 60%, 3 @ 75%, 2 @ 80%,  2 x 1 @ 85%

Front Squat: 5 RM pause

WOD

Masters Qualifier Wod

4 Rounds for time

25 C2B Pull ups

5 Cleans (245m/175w)

*Scale to regular pull ups and use 75% of 1 RM for clean weight

*15 min time cap

Extra Credit

Off

Mark Hall