Tuesday, November 18, 2014


Strength:
6 min EMOM
Even - 4 Clean & Jerks (55-60%)
Odd - 30 sec Clean pulls, max reps at same weight

OR

Endurance:
6 min EMOM
Even - 10 med ball cleans
Odd - 30 sec plank hold

Metcon:
TABATA
Hang Power Cleans (45# bar)
Hollow Flutter Kicks
Push Press (45# bar)
Arch Flutter Kicks

Tabata is 20 seconds of work and 10 seconds, and for this WOD it is 8 rounds (or 4 minutes) at each movement before moving on to the next movement.

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