Thursday

Everyone complete the following.... (if you follow the Powerlifting program you may do power cleans) Like an EMOM: 12 minutes of:

From 0:00-3:00 minutes complete 7 Cleans at 75% of your 1 rep max

From 3:00-6:00 minutes complete 6 Cleans at 78% of your 1 rep max

From 6:00-9:00 minutes complete 5 Cleans at 81% of your 1 rep max

From 9:00-12:00 minutes complete 4 Cleans at 84% of your 1 rep max

Powerlifting

Back Squat 5,5,5 (de-load)

Weightlifting

Back Squat 3x5 @81%

Conditioning:

Row 50 calories

3 rounds of

15-20 GHD sit ups

15-20 Hip and Back Extensions

Post loads to WODHOPPER!!!