Saturday, July 11th 2020

Outdoor WOD

A) Power clean + Push jerk + split jerk
Go every 75 seconds for 10 rounds
*Increase weight as form allows. Don’t rush through complex

B) 16 minute alt. EMOM for max reps
1) power snatches (75/55lb)
2) 1 pushup +2 rotational mountain climbers
3) box jumps (24/20″)
4) rest

Home WOD

A) 20 minute alt EMOM for max reps
1) alt. db snatches
2) 1 pushup + 2 rotational mountain climbers
3) down up jumping jacks
4) rest
B) 3-4 sets for quality:
12 seated leg lifts + 12 V ups
12 single leg deadlifts/side + 30 sec bottom of goodmorning weighted hold

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