Friday December 9th, 2016

Strength

12 minute EMOM:

Even: 5 Front Squats @ 21×1 Tempo – 55% 1RM

Odd: 15 Russian Kb Swings (Heavy)

Conditioning

“Black and Blue”

5 rounds for time:

  • 10 Power Cleans (135#/93#)
  • 10 Burpees

Skill Work

3 x 10 Overhead Squat w/ 1 second pause at the bottom of each rep.

  • Keep the weight light enough to maintain perfect form.

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