Friday, 120718

All:

A. EMOM x 8

1 power clean + 2 hang power clean + 3 front SqT + 4 S to OH

*Starting 145/103; ascending but no forcing anything.

**Masters: start 115/83

B. Front SqT – bottoms up w/ light bands; to 3rm for the day

C. AMRAP 15

10 Thrusters 135/93

10 c2b pullups

10 bar facing burpees

*masters 45+ 115/83. 50+ 96/63 and regular Pull-ups

D. Becomplete:

1. Tabata ring hold / HS Hold x 12 ; alt back forth between the two holds

2. 5 rds , 10 ski ski erg + 12 Ghd sit-ups

3. dB bent over seated rows 8-10 reps x 3 sets

4. DB bent over rear fly’s 10-12 reps x 3 sets

5. Lateral KB front rack step ups ; 6/ each side x 3 sets

6. Crossover symmetry

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