THURSDAY 12.20.2018

THURSDAY 12.20.2018

STRONG

Warm-up

Clean Warm Up

5 Clean Pulls
5 High Pulls
5 Power Cleans
5 Front Squatsempty bar only

1X through

Weightlifting

Below Knee Clean 

Warm up and build to "heavy" or the day over 5 rounds

Weightlifting

Power Clean + Below Knee Clean + Jerk 

Power Clean from Floor
Squat Clean from Below Knee
Jerk

EMOM for 7

METCON-BURN

CONNECTIVITY

Faster Eddies 

0:30 max effort each movement

sit-ups
4-count flutter kicks
sit-ups
leg raise
sit-ups
Hello Dolly's
sit-ups
crunches
sit-ups
twists
sit-ups
4-count flutter kicks

Metcon

12:00 to complete:

100 Double-Unders

150 Wall Balls 20/14

 ME Bar Muscle-Ups with the remainder of the 12:00

If you don't have muscle ups, complete as many banded assist Bar Muscle Ups as possible

Score is number of Muscle Ups

Rest 2:00 after completing the 12:00, then…

3:00 ME Power Cleans 135/95

Note: Do small sets (5-10 fast UB reps), and try to minimize rest intervals to keep moving at relatively the same pace for the entire 3:00.

Yes, I know here aren't all ball targets yet.

You should know how high 10/9 feet is by now...