Strength
2 Squat Clean and Jerks x 10 sets @60-75% of 1RM Clean and Jerk
* Complete a set every minute (10 minutes) *
WOD
“I am the pumpkin king”
10:00 AMRAP
2-4-6-8-10…..
Dumbbell Front Squats (50s/35s)
8 Ring Push Ups (Scale is Dumbbell Push Ups)
Strength
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat CJ (85%)
WOD
For Time:
150 Double unders
50 Wall Balls 20#/14#
100 Double unders
35 Wall Balls 20#/14#
50 Double unders
20 Wall Balls 20#/14#
Strength
Running Clock
Mins 1-8:
EMOMx8: 1 Squat Snatches (85%)
Rest 4:00
Mins 12-20:
EMOMx8: 1 Squat Clean and Jerk (85%)
WOD
For Time:
75 Double unders
25 Wall Balls
50 Double unders
25 Wall Balls
25 Double unders
10 Wall Balls
JOEY OLALDE
