Friday Dec 30

(17:00 clock)
Every 2:30 x 3 (7:30) (0-7:30)
back squat
3×8 @ 69%
Rest / Set Up for PART B (4:30) (7:30 – 12:00)
Power clean + Power jerk (Barbell Conditioning) (12:00 – 17:00)
EMOM 5:
6 cleans +1 Jerk @ 51%
METCON: (20:00)
5 – 4 – 3 – 2 – 1
100′ Shuttle Runs (50′ Down & Back = 1)
***10 Thrusters after each Round (RX: 95/65)
Optional Work:
3 sets
10/10 single arm db row
20 seated knee tucks

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD