E.J. Week 7

A.
10 Min Airdyne Session-@75% effort, Beat last weeks score

B.
3X10 Powell Raise (Lying side raise)
3X10 YTW Drill

C.
7X3 Position snatch pull
(high hang+Above the knee+Ground)
Build up on weight each set

D.
Tempo 15lb OHS
3X3 -(32X2)

Tuesday

30 min AMRAP
25 Double unders
200′ Farmers carry
10 Calories Airdyne/30 Seconds
10 Goblet squats
1 Min Plank

Approach at a recovery pace, flush everything out

Wednesday
Squat
A.
Take 10 Min To work on a back squat.

B.
Jerk foot work
Mark out your feet and work on your landing 10 min (use PVC and go OVHD if its feeling good)

C.
3 rounds for time
15 American swings 53Lb (Above eye level don’t stress the lockout)
Row 500M 1:40-1:45 Goal
Run400M-Or 2min Airdyne effort at 85% effort

D.
Bottoms up KB Arm bar
5X:30

Open WOD

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