Thursday 150122

Week 13 Day 4:

Main:

EMOM x 12 x Clean + FS

Assistance:

5 x 3 Snatch Balance 50% of best snatch

super set

10 Heavy Hypers 

5 x 30 KBS

Super set 

5 Depth squat jumps

WOD:

Every 5 min x 3 complete 500m Row Sprints for time

Rest 5 min

Every 5 min x 2 complete

Run 800m

12 Deadlift 225/135

21 GHD situps

rest 5 min

5 min Amrap:

5 Thruster 95#

5 CTB Pullups

AOD