SWOD Thursday 05.16.2019

STRENGTH

A. EMOM x 6 minutes
Min 1: Seated Box Jump x 5 reps
Min 2: Tall Jerks x 5 reps (Bar)

B1. Every 30 seconds x 5 sets
High Hang Clean & Jerk x 1 rep @ 60% of 1RM C&J

B2. Every 45 seconds x 5 sets
Hang Clean & Jerk (ATK) x 1 rep @ 65%

B3. EMOM x 5 minutes
Hang Clean & Jerk (BTK) x 1 rep @ 70%

B4. Every 90 seconds x 5 sets
Clean & Jerk x 1 rep @ 75%

C. For Time:
400m run
30 Strict HSPU
400m run
60 Push Ups
400m run
30 Strict Ring Dips

*Scaled
400m run
30 Seated DB Shoulder Press
400m run
45 Push Ups
400m run
30 Strict P-Bar Dips

D. Complete
400m Farmer Carry (32/24kg-Hand)
*7 Russian KB Swings + 10 Squats every time you put the KB Down*