Friday

COACHES WARM UP

JUSTA - 11

WOD

0:00 - 6:00min

3 Squat Snatches (Power Snatches) @70% - E.M.O.M

8:00 - 14:00 min

3 Squat Clean and Split Jerks (Power Cleans and Split Jerks) @70% - E.M.O.M

16:00 - 32:00min

4 rounds of:

5 Bench Press'

30 - 60 second rest

5 Deadlifts

30 - 60 seconds rest

5 Front Squats (From the floor)

30 - 60 seconds rest

*You choose the weight, should be heavy without being max. Keep moving!