Monday, December 3, 2018

Prep
3 Rounds
250/225 Meter Row
3 Complexes of: 3 Hang Power Cleans 3 Front Squats 3 Strict Presses
10 Banded Face Pulls

Strength
Every 1.5 Minutes for 5 Rounds
1 Power Clean
2 Front Squats
1 Jerk
Start at a comfortable weight and increase over the course of the 5 rounds to a max complex. Do not sacrifice form for weight.

Conditioning
7 Minute AMRAP
12 Wall Balls (20/14)
14 Russian Kettlebell Swings (70/53)
Rest 2 Minutes
7 Minute AMRAP
12 Russian Kettlebell Swings (70/53)
10 Box Jump Overs (24/20)

Monday, December 3, 2018

Prep
3 Rounds
250/225 Meter Row
3 Complexes of: 3 Hang Power Cleans 3 Front Squats 3 Strict Presses
10 Banded Face Pulls

Strength
Every 1.5 Minutes for 5 Rounds
1 Power Clean
2 Front Squats
1 Jerk
Start at a comfortable weight and increase over the course of the 5 rounds to a max complex. Do not sacrifice form for weight.

Conditioning
7 Minute AMRAP
12 Wall Balls (20/14)
14 Russian Kettlebell Swings (70/53)
Rest 2 Minutes
7 Minute AMRAP
12 Russian Kettlebell Swings (70/53)
10 Box Jump Overs (24/20)

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