Friday Dec 16

20:00 Running Clock
A) Every 1:30 x 4 (6:00)
1 Squat Clean + 2 Front Squat + 1 Split Jerk
4 Sets @ 70%
B) For the remaining 14:00, Perform:
deadlift
3×6 @ 72%
METCON:
AMRAP 14:
300 / 250 M Row
5 Down and back shuttle run (down & back = 1)
3 Wall Walks (ADV: 50′ HS Walk)
OPTIONAL WORK:
3x
10 weighted ghd back extension
15 rower hamstring slide
:30/:30 side plank

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD