Monday Oct 29 2018

Part A

Cleans                                     

EMOM x 3                            

3 position clean- floor/knee/hip                     

EMOM x 3                               

2 position clean               

Floor/ knee                         

EMOM x 3                                

building from the floor                                     

1 squat clean

Part B

Pause Shrugs- heavy and explosive                                                   

4 x 3- Pause for 2 sec at 2" off floor and at knees

Part C

3 rounds                                    

Double Unders    GP - 50 reps,   OP - 100 Reps,    CP - 150 reps                                         

25 GHD sit ups    GP - parallel,   OP - one hand to floor,  CP - both hands to floor                 

8 Front Squats      GP - 115/75     OP - 135/95     CP - 155/115