Monday 11/27/17

Strength: 5 Sets
1 Clean + 1 Pause Front Squat
Aim for 90% of clean 1RM with 3-6 sec pause depending on abilities
Rest 90 sec between sets

WOD: 2 Rounds, 20 min cap

12 Double dumbell SA alternating thrusters (Men: Rx+ 50 / Rx 35 / Scaled 25; Women Rx+ 35 / Rx 25 / Scaled 15)
12 Double dumbell lunges (6 per leg, same weight)
Run 400m

12 Double dumbell SA alternating thrusters
12 Double dumbell lunges (6 per leg)

Row 500m

Accessory: Superset 6 x 20 sec ea

A) Hip Thrust Iso hold
B) Push up Iso hold 1 inch off ground