12-14-16


Strength 

1a) 3 x 10 ring dips 

1b) Front Squat: 1X5@60%, 1X5@70%, 1XME@80% – rest 2:00
Conditioning 

Alternating EMOM for 20:00 of:

Even – 2,4,6,8,10* Power Cleans 185/115#
Odd – 10 wall balls 20/14
*The 2,4,6,8,10 Power Cleans mean ascending reps through the first 5 rounds, then back down to 2, then 4, then 6, etc., to finish.
*score total reps completed.
-ADVANCED-

Alternating EMOM for 20:00 of:

Even – 2,4,6,8,10* Power Cleans 225/155#
Odd – 10 Dual Kettlebell Thrusters 24/16kg
*The 2,4,6,8,10 Power Cleans mean ascending reps through the first 5 rounds, then back down to 2, then 4, then 6, etc., to finish.

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