9/19/2014

18
Sep

9/19/2014

Strength
Clean and Jerk
9m EMOM
3 Rounds
Min 1: 3 reps at 50# under max
Min 2: 2 reps at 40# under max
Min 3: 1 rep at 30# under max

Conditioning
For Time:
100 Double unders
then
21-15-9
KB Swings (53/35)
Burpees
then
100 Double unders
12m Time Cap

Extra
Front Squats
5×2 Across

Complete in any order, break up as needed:
4 Legless Rope Climbs
50′ Handstand Walk
50 Strict Ring Dips

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