Tuesday, December 5th

A.

MIDLINE CONDITIONING: Tabata Plank Hold on Elbows B. METCON: 4 Minute AMRAP: 3 ROUNDS: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining REST 4:00 4 Minute AMRAP: 2 ROUNDS: 12 Deadlifts (135/95) 9 Hang Power Cleans (135/95) 6 Push Jerks (135/95) then Max Calorie Row in Time Remaining REST 4:00 4 Minute AMRAP: 1 ROUND: 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 6 Push Jerks (155/105) then Max Calorie Row in Time Remaining *Score is total calories rowed for each AMRAP.