Thursday 12/8/16
Warm Up
EMOM 12 Minutes
MINUTE 1: Jump Rope Work
MINUTE 2: Barbell Work
MINUTE 3: Trainer’s Choice
First…
EVERY 90 Seconds for 6 rounds of:
3 Position Squat Clean
*Build up in weight as you go
WOD
In teams of 2:
AMRAP 20 Minutes of:
12 Wall Balls
9 Power Cleans
6 Pull Ups
*One person works while the other person Runs .15 Mile or Rows 500 Meter. Pick up where your partner leaves off.
LEVEL 1:
6/8lb Wall Balls
35/45lb Power Cleans
Ring Rows
LEVEL 2:
8/14lb Wall Balls
45/65lb Power Cleans
Assisted Pull Ups or Pull Ups
LEVEL 3:
14/20lb Wall Balls
65/95lb Power Cleans (advanced: 95/135lb)
Pull Ups
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