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181207

1) WARM-UP: 3 Rounds

5 x Muslce Clean

5 x Quick Clean

5 x Push Press

2) OLYMPIC: Clean and Jerk

EMOM 4:

Power Clean + Hang Power Clean + Front Squat @50-60% of Clean and Jerk (if you do not have a max your coach will assist you)

—1 min rest—

EMOM 4:

Hang Squat Clean + Push Jerk or Split Jerk @65-75%

—1 min rest—

Every 2 min for 10 min:

2 x Squat Clean and Push Jerk or Split Jerk @75-85%

3) METCON: Partner AMRAP 15

5 x Pullups (Rx+ 3 x Bar or Ring MU, Scaled Band or 10 x Jumping Pullups)

7 x Thrusters @95/65 (Rx+ 5 @135/95, Scaled less than or equal to 75/55)

9 x Weighted AbMat Situp (Rx+ 7 x GHDSU, Sclaed no weight)

*you go/I go format…partner A completes 5 pullups then partner B completes 5 pullups, partner A completes 7 Thrusters then partner B completes 7 Thrusters…etc

Earlier Event: December 6
181206
Later Event: December 8
181208