December 28, 2015

December 28, 2015

dynamic :
5 minute clock of :
a) med ball clean x 5
b) pushups x 7
c) situps x 9

 

10 minute emom of :
a) hang cleans (115/85) x 6-8
b) toes to bar x 6-10

notes :
- 2 minute rest after emom before next one starts.
- scale weight and toe to bar variation if needed.
- scoring = total reps in 10 minute clock.
- rx + 135/95

 

10 minute emom of :
a) front squats (115/85) x 6-8
b) hand release pushups x 8-15

notes :
- 2 minute rest after emom before next one.
- front squat comes from ground.
- scale front squat weight if needed.
- rx + = 135/95

 

10 minute emom of :
a) shoulder to overhead (115/85) x 6-8
b) wall ball (20/14) x 10-15

notes :
- shoulder to overhead comes from ground.
- scale shoulder to overhead weight if needed.
- rx + = 135/95


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