Workout of the Day
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 |
