12.22.17

Warm up: 10 min chill Assault bike

A) front squat plus split Jerk to max

B) 3×15 dumbbell thrusters

C) 3 rounds

2 min Cal Assault Bike legs only
Rest 1 min
12 min EMOM(don’t sprint the EMOM. Use a large portion of the minute)
Min 1: 4 BF burpees+4 thrusters 75/55+4 ttb
Min 2: 4 ttb+4 thrusters 75/55+4 burpees to target 6” above reach(give or take)

Rest 5 minutes between rounds

D) this or class

20 min clock
At 0:00
21 Burpee box clear overs overs 12”
15 calorie row
9 alt db snatch 95/65

At 10:00
21 Burpee box clear overs overs 12”
15 calorie row
9 alt db snatch 95/65

Friday, December 22nd, 2017 at 6:40 am / Competitive