Monday

Beast River Fitness – WOD

Warm-up

Hang Power Clean (8×3)

EMOM x 8min

65-75%

-Aim to complete all sets across at moderate weight allowing for 3 unbroken reps.

– 3 repa should help keep the weight in the lighter side.

– Practice cycling for DT.

NINER (AMRAP – Rounds and Reps)

AMRAP 9

9 Hang P. Cleans (155/105, 95/65)

9 HR Push-ups

9 Pull-up
– This should be a weight the athlete could do unbroken when fresh.

– However, athletes should pick a rep scheme that allow for completion in no more than 3 sets.