Warmup
3rds for max reps
40 sec hollow rocks
40 sec Russian twists
40 sec vups
20 sec rest
Strength
E2MOM 8 min
7 front squats @60%
5 front squats @ 65-70
3 front squats @70-75
1 front squat 80+
Wod -
5 rounds for time of:
250-m run
1 clean
Time cap: 7 min.
Rest 5 min
5 rounds for time of:
200m run
1 clean
8 min cap
10 cleans in total ! You pick your weight and increase every rd !!
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