Friday 11.8.24

FRIDAY
Strength: Clean (and jerk)
EMOM 5m: 1 clean + 1 front squat + 1 STOH, building/warmup
EMOM 8m: 1 clean and jerk, continue with clean if/when jerk is failed

WOD: “SHIP”, Monument Rx
9 rounds
7 squat cleans 155/105
8 burpee box jump overs 24/20

S: 75/55, burpee step ups
L1: 115/75, burpee step up and over
Rx+/Hero: 185/135. 30/24*

• The ACTUAL Hero scale of this workout is 36/30 but that will only be an option if you have done a workout with that high box jump before