Wednesday, April 28th

Warm-up
4 Mins DU Practice
then 3×5 w/ bar
RDL
Hang Clean Pull
Hang Muscle Clean
Front Squat
Strength
16 Min EMOM:
Min 1: 1 Power Clean + 2 Hang Squat Cleans
Min 2: 1 Squat Clean + 2 Front Squat
*can stay at same weight for all minutes or build weight over the sets as long as it looks good, feels good.
WOD
1-2-3-4-5-6-7-8-9-10
Thrusters (95/65)
Pull-ups
*between each set perform 20 DU’s/ 40 Singles
* 18 min cap

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