Friday Dec 24

EMOM 8 (building in weight):

Clean Complex (1 Clean Pull + 1 Hang Clean + 1 Clean & Jerk (from floor))

METCON

w/ a partner – alternate movements for 10 Rounds (each person will have completed 5 rounds)

10 Rounds (RX: 115/75):

10 Hang Power Clean

10 Front Squats

10 Shoulder to Overhead

OPTIONAL ADDITIONAL WORK

A) 3×3 Back Squat @ 80%+

B) 4 Rounds: (Rest 1:30 after each round)

16/12 Cal Ski

12 GHDSU

4 Ring MU

C) Superset – 3x

Ring Dip 6-15

Strict Pull Up OR Chin up 4-12

*Rest as needed

 

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD