Friday, December 15th
- Tim Derr
- Dec 15, 2017
- 1 min read
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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