STRENGTH / FOUNDATION
6X:90:
SNATCH PULL + POWER SNATCH + HANG POWER SNATCH (ASCEND)
WOD
EMOM 15:00:
1) 13/10 CAL BIKE
2) POWER CLEANS 135/95 (RX+ 165/115)
3) WALL BALLS 10′, 20/14
SCORE = LOWEST BIKE CALS / LOWEST PC REPS / LOWEST WB REPS
AFTERMATH
USING A RUNNING CLOCK…
EVERY :30 ALTERNATE PLANK POSITIONS
2 ROUNDS
1) PLANK UP DOWNS
2) SIDE PLANK (1ST ROUND LOW, 2ND HIGH)
3) OTHER SIDE
4) LOW PLANK (2ND ROUND HIGH)
*DO THE BEST YOU CAN EACH :30, DO NOT NEED TO TOTAL :30.
SWITCH ON THE :30 REGARDLESS (4:00 TOTAL TIME)
AFTER PLANKS LEGS UP WALL, THEN COBRA
COOL DOWN