E3MOM
6 Hang Power Clean to 5 Front Squats to 4 Push Press
5 Hang Power Clean to 4 Front Squats to 3 Push Jerk
4 Hang Power Clean to 3 Front Squats to 2 Shoulder to Overhead
3 Hang Power Clean to 2 Front Squats to 1 Shoulder to Overhead
3 Rounds For Time:
9 Hang Power Clean 155/105 RX+ 185/125 MRX 115/75
7 Front Squats
5 Shoulder to Overhead
3 Muscle-Ups (Ring) MRX 3 Chest to Bar Pull-Ups & 3 Bar Dips
Core Development
15 GHD Sit-ups
15 Hip Extensions
15 Hollow Rocks
15 Evil Wheels
CFHSV Running & Endurance WOD:
4 x 200m run, rest 30 seconds between efforts
2 x 800m run, rest 1 minute between efforts
1 mile run, 25 alternating dumbbell snatch after every 400m
rest 4 minutes
1 mile run
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