Friday, December 22nd
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