Monday

WARM UP

Coaches Choice

SKILL WORK

Hang Cleans

Back Squats

Goblet Squats

STRENGTH

Back Squats

5 x 5. Build up to a heavy set of 5

 

WOD

20 Minute AMRAP of:

Ascending ladder; 3,6,9,12,15,18 etc…

Hang Cleans ( 135/95 )

Goblet Squats ( 53/35)

Pull-Ups

Run 100 meters after each round

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