Thursday, 18 February WOD

Week 3, Day 18

Shogun Athletes, work on this tonight!!!

Warm up: 3 rounds for quality with an empty bar

  • 3 Muscle Cleans
  • 3 Strict Press
  • 3 Muscle Cleans
  • 3 Front Squats
  • 3 HSPU’s

Strength: Front Squat

  • Alternating EMOM 12 Minutes
    • On the even minutes: 6 Front Squats 185/135 lbs
    • On the odd minutes: 13 Dumbbell Push Press 50/35 lbs
      • Athletes select loads for above

METCON: AMRAP in 8 minutes

  • 20 Front Squats 95/65 lbs
  • 20 Lateral Burpee Over Barbell
  • 20 Front Squats 95/65 lbs
  • 20 Burpee Box Jump 24/20 in
  • 20 Front Squats 95/65 lbs
  • 20 Burpee Box Jump Over 24/20 in

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