1.19.17

PERFORMANCE
A.
EMOM x 4 minutes
High Hang Clean x 1 rep @ 50-65 of 1-RM Clean
Rest 60 seconds, and then
EMOM x 4 minutes
Hang Clean x 1 rep @ 65-80% of 1-RM Clean
Rest 60 seconds, and then…
EMOM x 4 minutes
Clean x 1 rep @ 80+% of 1-RM Clean
B.
For time:
Row 1000 Meters
30 Alternating Pistols
30 Power Cleans (155/105 lbs)
FITNESS
A.
Four Sets of:
Goblet Squats x 15 reps @ 32X1
Rest 45 seconds
Side Plank x 45 seconds each
Rest 45 seconds
B.
For time:
Row 1000 Meters
40 Alternating Dumbbell Reverse Lunges
60 Kettlebell Swings