Workout of the Day (WOD)

Pick 2
1) 4X7/13 Front Squat/Back Squat @ 94% of weight used on Monday – rest 60 sec.
2) 4X5 Weighted Pull-ups – heaviest possible, rest 90 sec.
3) Pick a strength movement to work on
4) Coach's choice for extra metcon
Conditioning
*70 KB Snatches for time @ 32/24kg (apportion reps equally between arms, use any rep scheme)
EMOM beginning at 0:00 – 5, 4, 3, 2, 1 Muscle-Ups (these are decreasing reps at each minute interval, after finish the final rep – at 4:00 – there are no more required MU).
 

1) 5X1 3 Position Clean (Floor, Hang, Hip) @ 80% – rest as needed
2) 4X3 Push Press + 1 Push Jerk + 1 Split Jerk – heaviest possible, rest 60 sec.
Conditioning
3 rounds for time of:
100 Double-Unders
21 Lateral Burpees (over bar)
7 Power Cleans 155/95#

5X1 3 Position Snatch (Floor, Hang, Hip) @ 85% – rest as needed
Conditioning
3 rounds of:
1:00 ME HSPU
4:00 AMRAP of:
10 Deficit HRPU
20 Power Snatch 95/65
30 Double-Unders
 

40:00 for mobility and goat work
Conditioning
“Amanda”
9-7-5 of:
Muscle-Ups
Snatches (full) 135/95#