Friday November 1st

FIT

LIFT / SKILL

EMOM 5
1 Hang Power Clean & Jerk

EMOM 5
1 Power Clean & Jerk

EMOM 5
1 Squat Clean & Jerk

Cycling from one emom to the next - No rests between them
Work up in weight across all minutes as long as form is good!

WOD

AMRAP 16
500/400m Row
10 Devils Press
5 Squat Snatches

*E4M
3 Wall Walks
(0:00, 4:00, 8:00, 12:00)

CORE BUY OUT:
3 SETS:
10/side KB Side Bends
20 Hollow Rocks
30 Flutter Kicks

D - Choose weight
F - 35/20s, 135/95
P - 50/35s, 155/105

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BURN

SWEAT

AMRAP 18
15 Alternating DB Snatches
20 Box Jump Overs
25 DB Overhead Lunges
15 Calories

STRENGTH

4 SETS
8/side Half Kneeling Arnold Press
8 Diamond Push Ups