Tuesday the 14th

011

I.
EMOM (9)
Minute 1 – Ring Dips x 8
Minute 2 – Shoulder Touches x 8
Minute 3 – Unbroken Double-Unders x 48
II.
Every 90s, (8 sets):
Push Jerk + Split Jerk (build-up)
III.
Strict Press
Set 1 – 5 reps @ 65%
Set 2 – 5 reps @ 70%
Set 3 – 4 reps @ 75%
Set 4 – 3 reps @ 80%
Set 5 – 2 reps @ 85%
IV.
4 Rounds
Run 400 Meters
5 Clean & Jerk (165/115#)
5 Bar Muscle-Ups (5 C2B/2 H2B)
10 Handstand Push-Ups (10 push press- heavy)

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Filed under crossfit, fitness, Olympic Weightlifting, strength & conditioning, WOD

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