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