12-5-14

Fitness:

A. Front Squat 10-12 x 5 @ 21×1 rest 2 min
+
6 sets
30 sec at each station w/ 15 sec rest
Sled Push 150′
Burpee
DU
WTD Lunge (DB’s or KB’s)

Competition:

A. EMOM for 10 min 1PJ+ 1 SJ @ 67-72%
B. Power Clean 3-3-3-3 (not tng) rest 2 min
+
4 rounds for time
8/12 C2b Pullups
10 Calories on rower
10 Hang Power Clean #135/95