Friday Aug 12

C&J (22:00 RUNNING CLOCK) (PART A – B – C) (A = 6:00 EMOM – B=8:00 WORKING SETS – C= 6:00 WORKING SETS)

A) Every 1:00 x 6 (6 sets) 1-2 C&J (Warming Up) (building to a moderate weight) (approximately up to 50%–60%)

B) Straight into 8:00 to build to a heavy, but perfect triple — NOT EMOM

C) FINISH WITH 6:00 TO PERFORM 3X3 CLEAN PULLS @ 100% OF CLEAN 1RM

METCON:

AMRAP 12:

3 Power Clean (RX: 155/105) (Adv: 185/125)

3 Front Squat (RX: 155/105) (Adv: 185/125)

12/9 Cal Bike

Optional Work:

3×3 @ 85-90% Back Squat

2k Row @ Recovery Pace

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD