Friday

Triple dog dare (Time)
EMOM 3-6 Burpees

30 Snatches (135/95)
30 Clean and Jerks (135/95)
30 Thrusters (135/95)

If using dumbell then double the reps
Snatches alt – do 60
clean and jerks (hc + Jerk)- do 60
Thruster – do 50 if single arm

if rx weight do as seen if you only have enough weight available to be light then add 10 reps to the 3 movmements or do more burpees 🙂

If odd object is only thing available
you will do 75 ground to overhead emom 5 burpees
then perform 45 thruster with object

Categories: W.O.D.