Friday the 10th

5

I.
EMOM(10)
1 Hang Snatch
Sets 1-3: 55-65%
Sets 4-6: 65-75%
Sets 7-10: 75-80%

II.
EMOM (10)
1 Hang Clean + 1 Jerk
Sets 1-3: 55-65%
Sets 4-6: 65-75%
Sets 7-10: 75-80%

III.
Back Squat
Set 1: 5 reps @ 65-70%
Set 2: 3 reps @ 75-80%
Set 3: 1 rep @ 80-85%
Sets 4-6: 1 rep @ 90%

IV.
Three rounds
3 Rope Climbs
4 Clean & Jerk (225/155 lb)
6 Deficit Handstand Push-Ups (6″/4″)

***

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Filed under crossfit, EMOM, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

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