Friday 11-30-18 C

Friday, November 30, 2018

Warm Up

3 Rounds of

1 Min Row, Bike or Ski

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, scale as needed. 

 

6 Rounds
5 Pull Ups
8 Push Ups
20 Air Squats
8 Push Ups
5 Pull Ups
10 Clean & Jerks @135/95

Score: Total time

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