December 11, 2017

December 11, 2017

7 minute clock:

a) single arm farmer's carry 100 ft

b) 15-20 second hand stand hold or plank

c) 10 barbell thrusters

d) 15-20 second hollow hold


Power Snatch -5 min wu (details below) + 10 min emom x 1. build.

notes :
warmup = every 30 secs for 10 sets (5 minutes) perform 1 power snatch +1 hang power snatch


4 minute emom
5 burpees
max squat cleans (135/95) remaining time in the minute.

notes :
- score = squat clean reps.
- 3 minute rest after 4 minutes of work.
- rx+ = 155/110
- level 2 = 95/65
- level 3 = 65/45


4 minute emom
5 burpees
max squat cleans (135/95) remaining time in the minute.

notes :
- score = squat clean reps.
- rx+ = 155/110
- level 2 = 95/65
- level 3 = 65/45


10 minute clock
2 sets of :
max effort dead hang from rings.

notes :
- score = cumulative time. list sets in comments. 

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