Workout Of THE Day-1/09/2017

WOD:

Part 1:

Front Squat 3×6 (75%), Pause Front Squat 3×3 (75%)

Part 2:

9 min AMRAP: 10 DB Front Squat, 10 DB Burpee Step Overs (45/30, 24/20), 10 DB Push Press

STRENGTH:

Part 1:

5×5 light front rack pause squat 5 second hold from the floor.

Part 2:

28 Min EMOM M1 5 squat cleans 205/135 M2 18/14 Cal row M3 10 single leg bar hops each leg M4 Rest