Monday Dec 5

22:00 Clock
(0:00 – 5:00) to warm up to 70% of 1RM Clean & Jerk
(5:00 – 13:00) — Every 2:00 x 4 (8:00)
4 Sets @ 70% of C&J 1RM
1 Squat Clean + 2 Front Squat + 1 Split Jerk
13:00 – 16:00 REST / SET UP FOR FRONT SQUAT IN RACK
(16:00 – 22:00)
Front Squat Every 2:00 x 3 (6:00)
3×8 @ 67%
METCON: 20:00
3 Rounds:
15 Thrusters (Rx: 75/55) (Adv: 95/65)
400 M Run (SCALE: 500/400 M Row)
OPTIONAL WORK:
EMOM 5:
3-7 Strict HSPU

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD