Friday 12-14-18 C

Friday, December 14, 2018

Warm Up

Inchworms + Push Up x 10

Down Dog Hold With Shoulders Taps x 20

Explosive Tuck Jump Singles x 5 

+

3 Rounds

10 Just BB Hip Thrusts

5 Burpee Broad Jumps

10 Rig Assisted Cossack Squats 

5 Just BB Kang Squats

10 Pronated Ring Rows

5 BB Strict Press

 

A: 6 Minute EMOM
1 Power Clean + 1 Hang Power Clean + 1 Front Squat (Building)

+ Rest 90 Seconds

B: Every 90 Seconds for 7:30 (5 Sets)
5 Clean Grip Deadlifts @31X1 (Finishing Weight of A)

15 Minute AMRAP
10 Pull Ups
50 Jump Rope
10 BB S2OH @95/65
50 Jump Rope
10 TTB

 

Score: Total rounds and reps

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