WARM UP:
500 M. Row
3 Rounds
20 Sec. Handstand Hold
10 OHS
10 Good Mornings
10 Pass Throughs
Then:
Mobilize
SKILL:
EMOM 5
10 H.R. Push Ups
*At the end of each set hold a push up or plank position the best you can until the next minute. Do your best!
LIFT:
Clean
4 @ 65%
4 @ 70%
3 @ 75%
2 x 3 @ 80%
WOD:
“KENNY DENUNEZ”
AMRAP 17
40 Burpees
30 Cleans (95/65) (75/55) (65/45) (55/35)
30 T2B
30 Cleans (115/75) (95/65) (75/55) (65/45)
20 C2B Pull Ups
30 Cleans (135/95) (115/75) (95/65) (75/55)
10 Muscle Ups
*Sub. 20 Ring Dips for M.U. accordingly.
POST WOD:
Mobilize & Roll
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