Tuesday the 29th

EPICworkout-77-XL

I.
a. Hip extension 3 x 10
b. Hang power clean (light) 3 x 10
c. Lateral burpees 3 x 10

II.
Every other minute on the minute (5 rounds) – 2 Snatch Complexes* @80% of complex 1RM
* 5 sets of: snatch-OHS-hang snatch-OHS (x 2). 

III.
30-20-10
Double unders x2 (60-40-20)
Alternating pistols
Rest 90 seconds
30-20-10
Double unders x2 (60-40-20)
Alternating pistols

IV. Then choose TWO of the following:

IVa. 
18-15-12-9-6-3
Bicycle calories
Deadlift 155/105#

IVb.
Row 600m
Rest 30s
1 Mile Bicycle
Rest 30s
Row 400m
Rest 30s
1/2 Mile Bicycle
Rest 30s
Row 200m

IVc. 
Touch and go deadlift 1×5 @90% of the 5RM you found last week.

IVd.
5 Rounds
4 Unbroken muscle-up + 2 ring dips.
Rest 45s

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Filed under CroosFit, EMOM, fitness, Olympic Weightlifting, strength & conditioning, WOD

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