03.12.19

12
Mar

03.12.19

Lift

EMOM 10:

Min 1-3: 3 Power Clean + 3 Hang Power Clean → Building
Min 4-6: 2 Power Clean + 2 Hang Power Clean → Building
Min 7-10: 1 Power Clean + 1 Hang Power Clean → Building

Rest 2 Minutes

EMOM 6 of:

ODD: 20 seconds TNG Power Clean from Floor @ 50% (of best lift from above)
EVEN: 20 seconds TNG Power Clean from Hang @ 50%

*Focus on efficient cycling

Conditioning

3 x

AMRAP 4
15/10 Calorie Bike
15 DB Deadlift @ 2×70/2×50
150’ Farmers Carry @ 2×70/2×50
15 Knees to Elbow
Max Burpee Box Jump Overs w/ remaining @ 24/20

1 Minute Rest between AMRAPs

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