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