Wednesday 7/8

Fitness

Strength:

A. Hang Squat Clean- build to tough triple in 12 minutes 

If max triple is found before 12 minute mark, go down to 80% and work on form 

Wod:

14 minute amrap 

30 cal row 

20 tuck ups 

10 hang clean and jerk (95/65) 

Performance

Strength:

A. Clean- build to max (any form, squat or power) in 12 minutes 

If max is found before 12 minute mark, go down to 80% and work on form

Wod:

14 minute amrap 

30 cal ab 

20 toe to bars

10 clean and jerk (135/85) 

The Zone 

Skill- 

A1. Db walking lunges 

24 reps x 4 sets 

A2. Abmat sit ups 

30 reps x 4 sets 

A3. Wall balls 

15 reps x 4 sets 

15 minute amrap 

20 cal ab 

20 cal row 

20 kb swings