2-13-18

2-13-18


WARM-UP

-10 Pass Thrus + Ovhd Squat

-10 Reverse Snow Angels

-10 Upright Barbell Rows

-10 Strict Presses (Slow and Controlled)

-10 Split Jerks (Technique Work-Take Your Time)


STRENGTH

EMOM-every 90secs for 6mins

-2 Split Jerks (moderate weight-technique work and building weight)

 

EMOM-every 2mins for 8mins

-2 Split Jerks (heavy-no misses)

 


WOD

FOR TIME:

5 Rounds

-10 DB Power Cleans (40/25)(+50/35)

-Handstand Push-Up (RX-6 reps) (RX+ 10 reps)

________

*Scale HSPU to Box HSPU on the Feet OR L-Seated DB Presses with lighter Dbs than you are cleaning.


EXTRA WORK

EMOM-every min for 10mins

1st Min- 12/9 Cal Full Body Assault Bike

2nd Min- 5/3 Cal Upper Body Assault Bike

 

 

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