Friday 12-01-17

Friday, December 1, 2017

Warm Up

3-4 Rounds of

125m Run

10 Scap Push Ups (slow)

10 Hanging Shrugs (slow)

10 Stationary Lunges

+

Grab BB and Set Up Stations

10 Min EMOM of

Min 0 - 4:00

2 Pull Ups + 4 Push Ups + 6 Air Squats

Min 4:00 - 10:00

3 TNG Clean and Jerks

- This should be done unbroken while you build each min, this will give you a sense of what your workout weight should be so scale if needed. 

 

5 Rounds For Time
10 Pull Ups
20 Push Ups
30 Air Squats
10 Clean & Jerks @135/95

Score: Total time

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