Wednesday Dec 5 2018

Warmup with Barbell cycling and technique  
3 rounds
3 Elbow turn overs
3 Muscle clean   
3Tall clean  

Part A
  
E2MOM x 5 at 60%  
1 squat clean + 3 front squats

Part C

5 rounds x 4min AMRAP                                                        15 Box jumps       GP - 20/14  (jump up - steps downs OK)   OP - 24/20  (jump up - steps downs OK)    CP -     24/20 (jump up and down) 15 KBS          GP - 1.5/1     OP - 1.75p/1.25p CP - 2/1.5 15 P cleans     GP - 105/75   OP - 135/95 CP - 155/115   
Max shuttle sprints in remaining time- score is number of sprints