01/10/18

Wednesday

Lift
SQUAT(load is 60% of our best Front Squat)
Alternating EMOM x 12 (6 Rounds):
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats

SKILL:
POWER CLEAN
Take 7:00 to build to a moderate of the following complex:
Pausing Power Clean
Pause #1 – Knee-level
Pause #2 – Mid-thigh (jumping position)
Pause #3 – Receiving position

Metcon
Fitness & Life

AMRAP 3:00
10/7 Calorie Assault Bike or row
12 Power Cleans (115/80)(95/65)(65/45)
Rest 3:00

AMRAP 3:00
10/7 Calorie Assault Bike or row
8 Power Cleans (135/95)(115/80)(75/55)
Rest 3:00

AMRAP 3:00
10/7 Calorie Assault Bike or row
4 Power Cleans (165/110)(135/95)(95/65)