20 November 2017
Warm-up: Eastside Lap, 2 rounds: 10x Goblet Squat, 10x PVC Overhead Squat, 20x Lunges.
Strength: Back Squat: EMOM for 12 min. Complete: 3x Back Squat at 60%, you can work with a partner and alternate every 30 seconds. Pull out the racks as well.
WOD: 3 Rounds of 3 Sets with 2:00 Rest between sets.
So perform 9-6-3 X3, Rest 2:00, then Repeat this two more times.
3 X 9-6-3:
- Hang Power Cleans (115/85)
- Hand Release Push-ups
Cool Down: 4 Rounds: 10 Hollow Rocks, 10 Plate Sit-ups (tap plate back then sit up and push plate overhead)