Strength 

EMOM 10 min

1 power clean building  

 

WOD 

20 min AMRAP  

2 rounds

3 barbell complex  

50 double unders  

barbell complex = 1 clean+ 1 hang clean +1 front squat

Starting at 135/85, add ten pounds every 2 rounds  

 

Comp HW 

Every 90s for 12 minutes

2 squat snatch

add weight every other set

 

 Challenge WOD 3

3RM thruster from the floor

No jerks

One step made be made to regain balance. Anymore than that constitutes a no rep.

 

 

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