Monday 14 December 2015

A EMOM for 10:00-
2 Pause Front Squats *Begin between 50-60% of max Front Squat. Work up to a heavy double for today. Pause for 3 FULL SECONDS in the absolute bottom of the squat.

B. Three sets not for time of:
L- Pull-Ups x 5-7 reps
Kettlebell Clean and Press x 5-7 reps each arm
Row Sprint to 150 Meters -or- Sprint 100 meters

C. Complete as many rounds and reps as possible in 7 minutes of:
30 Wall Ball Shots (20/14 lbs)
20 Box Jumps (24″/20″)
​10 Toes to Bar