Sunday the 21st (at 1100)

52

Happy Father’s Day!!!
I.

Every 90 seconds, for 15 minutes (10 sets):
High Hang Clean + Power Clean + Squat Clean (build-up)
II.
EMOM
Back Squat
Set 1 – 40% x 1
Set 2 – 50% x 1
Set 3 – 60% x 1
Set 4 – 70% x 1
Set 5 – 80% x 1
and then….
Every 2 minutes…
Set 6 – 85% x 1 rep
Set 7 – 90% x 1 rep
Set 8 – 95% x 1 rep
and then…
Set 9 – 80% x ME
III.
“Papa knows Best”
Buy in
10 HSPU
Three Rounds
10 Thrusters (115/75 lbs)
20 Chest-to-Bar Pull-Ups
30 Kettlebell Swings (32/24 kg)
40 Double-Unders
Cash-out
200m Sled Drag (heavy)
IV.
(a) 2 x 10 Sand Bag Cleans
(b) 2 x 100m Seated Sled-pull

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Filed under crossfit, fitness, Power Lifting, strength & conditioning, WOD

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