Friday, December 15th

A.

STRENGTH:

9 Minute EMOM: (3 Rounds):

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 70%

Minute 2 – 75%

Minute 3 – 80%

Rest 2:00, Then...

On the Minute x 3 (1 Round):

Squat Clean + Split Jerk

82 – 84 – 86%

B.

METCON:

“The Chief”

5 Rounds, 3 Minute AMRAP’S

3 Power Cleans (135/95)

6 Push-Ups

9 Air Squats

1 Minute Rest Between Rounds

Start each round from where you stopped from the previous round.


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