100Cal AAB 10sec On / 50sec Off EMOM 10 1 Split Jerk 165x2set 175x3set 185x3set 195x2set 2:15 x 6set 3 Squat Clean 165x2set 175x2set 185x2set Daily Wod

수요일 A. 6k run B. Lagom Daily 1/2 C. Core 10min 목요일 8k Run

am 7.5k jog pm a. Sqaut Clean & Jerk (rpe 7~8.5) 185(3+1) x 3sets 205(2+1) x 2sets b. Box Squat 5 x 5sets (225~245) c.4 Rounds For Time 27 Toes to Bar 21 Cal Row 15 Power Clean(115lbs) 9 Burpee Box Jump Over(30") 19:10

TreadMill 3km Run Squat Snatch 135x3rep 145x3repx2set 155x3repx2set EMOM 10 6 Pull Up Back Squat 225x6repx5set Daily Wod

1. 와드 : 5 Rounds For Time(Team of 2) • 40 Dual DB or KB Deadlift • 30 Cal Erg • 20 Burpee Broad Jumps • 10 Wall Walk 2. 보강 •Bench Press : 105lb*10, 135lb*5 •Overhead Press : ~85lb*5 •5 sets : Strict Pullup*5, One band*5, two bands*7 • Run : (5'4") 6km

a. 26.1 b. 45min Bike Erg