Friday, December 22nd

December 22, 2017

A.

STRENGTH:

9 Minute EMOM: (3 Rounds)

Hang Squat Clean + Squat Clean + Split Jerk

Minute 1 – 73%

Minute 2 – 78%

Minute 3 – 83%

 

Rest 2:00

 

3 Minute EMOM: (1 Round)

Squat Clean + Split Jerk

84 – 86 – 88%

 

B.

METCON:

3 Rounds:

15 Calorie Row

12 Burpee Box Jump Overs (24/20)

9 Double Kettlebell Deadlifts (70/53) 

Rest 3:00 between rounds

 

 

 

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