17/11/06

Strength

10 min E2MOM
1-Squat-Clean + 2 Front Squats

* Start at 60-65% of your 1 RM squat-Clean, 
increase weight each round to finish AHAFA (85-90%)

Core

3-Rounds (6 min cap)
10-Ab-Mat Sit-ups w/plate #25 #45
10- Russian Twists w/plate #25 #45

 

WOD

12 min Alternating EMOM
1st min- Max Wall-balls #14 #20
2nd min- 12- Russian KB-Swings

*Score is total number of Wall-balls.