wodify-daily
Monday, Nov 11, 2019
Warmup
If early go ahead and start:

You have 10min to complete the following

100 Double-Unders
30 Wall Ball Shots (30/20 lbs)
30/22 Calorie Assault Bike

+

Kettlebell Complex (one set with each arm):

KB Halo x 5
Kettlebell Snatch x 5
Overhead Carry x 25 yards
Single-Arm KB Swings x 5
Single-Arm Front Rack Squats x 5
Rest as needed

Strength/Skill
Clean Complex

EMOM x 8 (E:90)

Slow Pull Power Clean
Clean

Strength/Skill
Jerk Complex

EMOM x 5 (E:90)

Split Jerk x 2

WOD
15min AMRAP

5 Power Cleans 135/95# 115/85# 95/65#
10 T2B
5 Deadlift
10 Slam Balls

Cash Out
EMOM x 6

Power Clean + Push Press *RPE 7-8

+

Hip Thrust *increasing with weight

1. 12-15
2. 8-12
3. 4-6

+

3 X 4-6 weighted *ISO hold back ext. on GHD

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