11/27/18 C13602

November 26, 2018

WU Coach Lead 0:00-10:00

 

DEFENSE 10:00-20:00

2 Rounds

- :30 Goblet Squat Hold @ Bottom

- 8 Full Ext. Cleans @ Bar

- 8 Split Position Strict Press @ Bar

 

BACKBONE 20:00-40:00

"Clean & Jerk"

5 + 1 @ 50%

4 + 1 @ 60%

3 + 1 @ 70%

3 + 1 @ 80%

3 x (2 + 1) @ 90%

 

GENERATOR 40:00-55:00

"EMOM 6"

- 12/9 Cal Assault Bike

- 12 Hang Power Cleans @ 50%

 

"EMOM 6"

- 12/9 Cal Assault Bike

- 12 S2OH @ 50%

 

***NO REST BETWEEN EMOM!!!

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