Thursday, December 6, 2018

Thursday, December 6, 2018

(A) Warm Up - 3:00 Easy Row or Bike


2 rounds:

5 Strict Pull Ups

5 Tempo Wall Squats

10 Push Ups

15 Sit Ups

(B) Clean Skill Work

EMOM X 20:00

Minutes 1-3: 1 Clean Pull + 3 Tall Cleans + 1 Hang Squat Clean + 1 Squat Clean, all @ 38% of 1RM Clean

Minutes 4, 5, 6: 1 Clean Pull + 1 Hang Squat Clean + 1 Squat Clean (68%, 71%, & 74%)

Minute 7: Rest

Minute 8: 1 Squat Clean @ 77%

Minute 9: 1 Squat Clean @ 80%

Minute 10: 1 Squat Clean @ 83%

Minute 11: Rest

Minute 12: 1 Squat Clean @ 80%

Minute 13: 1 Squat Clean @ 83%

Minute 14: 1 Squat Clean @ 86%

Minute 15: Rest

Minutes 16 - 20: 3 attempts @ a heavy single

(C) AMRAP in 15:00

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

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