SWOD Thursday 05.23.2019

STRENGTH

** This will be the final week for the Strength. Next week is a De-load week and then a programming change is taking place as of June.

A. EMOM x 6 minutes
Min 1: High Hang Clean x 3 reps
Min 2: 3 Tall Jerks + Split Jerk

B. Every 2 minutes x 10 sets
Clean & Jerk x 1 rep
*Sets 1-5 @ 60-75%
*Sets 6-10 @ 75-80%

C. For time:
50 STOH (185/135)
*Starting at 0:00 perform 5 burpees and then max reps of STOH in the remaining time. At the top of
every minute perform 5 burpees until all 50 STOH reps are complete.
*Scaled
50 STOH (135/95)

D. Complete
400m Front Rack Carry (24/16kg-Hand)
*Every time you put them down run back to the gym touch the wall run back to the KB’s and perform
10 KB Swings then continue on*