Tuesday 2/3

Fitness

Strength: 

A1. Hang power clean

4 reps x 4 sets building with good form 

A2. Strict press

5 reps x 4 sets 

A3. Elevated ring rows 

8 reps x 4 sets 

Wod

20 second hr push ups 

20 second kb swings (53/35)

20 second goblet squats 

20 second row sprint 

Rest 4 minutes x 3 rounds 

Performance 

Strength: 

A. 5 minute emom 

4 tng Power clean + push jerk @50-60% max clean and jerk 

B1. Strict Ctb pull ups 

7 reps x 3 sets

B2. V-ups 

25 reps x 3 sets 

Wod

For time: 6 minute time cap

250 meter row 

15 kb swing (70/53) 

25 burpees 

15 kb swing (70/53)

250 meter row 

Rest 10 minutes 

30 burpee box jump overs for time