Wednesday the 7th

be3fd4bbd4890027aa5b528c21770ecf

I.
3 Rounds
10 Dislocates
10 Handstand Shoulder Taps
100m Run

II.
3 Rounds
21 Double KB Russian Swing 53/35s
15 Burpee Box Jumps 24/20″
Rest :60

III.
EMOM (10)
1 Clean & Jerk Complex*  70%+ of 1RM
*Without dropping the bar perform 1 Power Clean, 1 Push Jerk, 1 Front Squat, 1 Hang Squat Clean, 1 Split Jerk

IV. After completing pieces I-III, Please choose TWO of the following:

a.
Deadlift – 9 – 9 – 9
Heavy, smooth, unbroken

b.
13 Rounds
1 Strict Muscle Up
2 Strict HSPU
3 Overhead Squats 135/95#

c.
5 Rounds
Run 400m
Rest :60

d.
Accumulate 5:00 of Overhead Plate Holds 45/25#
10 Minute Cap

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Filed under crossfit, EMOM, fitness, interval training, Olympic Weightlifting, rounds, skill practice, strength & conditioning, WOD

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