_____

Skill Work:
5 sets of Planche hold knee to elbows (10 second hold)

Strength:
4×1 Clean & jerks @ 80%
4×1 Clean pulls @ 120%
5×2 Pause front squats (pause at the bottom) @ 75%

WOD:
7 rounds for time of:
250m Row
5 Hang power cleans (155 lb./105 lb.)
10 Handstand push-ups
Rest 1 minute

Post loads and time to comments.

_____

LEANFIT:
7 rounds for time of:
10 Burpees
10 Kettlebell swings (35 lb./18 lb.)
10 Lunges with plate overhead (25 lb./15 lb.)
10 Hollow rocks
Rest 1 minute

Post time to comments.
_____

Dynamic Endurance:
For time:
3 rounds:
10 Burpees
10 Kettlebell swings (35 lb./18 lb.)
10 Lunges with plate overhead (25 lb./15 lb.)
10 Hollow rocks
Rest 1 minute

800m Run, then 3 rounds:
10 Burpees
10 Kettlebell swings (35 lb./18 lb.)
10 Lunges with plate overhead (25 lb./15 lb.)
10 Hollow rocks
Rest 1 minute

800m Run

Post time to comments.

Media:
Monday WOD, March 13, 2017