Thursday

Beast River Fitness – WOD

“A fall into a ditch can make you wiser.” – Chinese Proverb

Weightlifting

Power Clean + Split Jerk (2-2-2-2-2-2-2)

1 Power Clean + 1 Split Jerk

E:90 x 7 RNDs

– Aim for 10+ Heavier than 5/6

– 2 Reps of the Entire complex

– Focus on position and stick the landing.

– Keep weights close to change quick

– Use pads

Metcon

Metcon (No Measure)

EMOM x 15:00

Min1: MAX DU

Min2: 25 Kettlebell Swings

Min3: 5-10 Chin-ups

70/53/35
– Athletes will perform 5 RNDs of EMOM

– KBS should be unbroken or 2 sets with a short break.

– Chin-Ups: Don’t do more than 10 or less than 5 in any given round. If can do 10 then add weight. Scale to band-assist or ring rows.