Workout of the Day
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 |
