Monday, 30 Jan 2017

1. WARM UP - 10 mins

2. STRENGTH - EMOM x 12 ODD# - 4 Front Squats @ 70% Front Squats 1RM EVEN# - 8 Back Squats @ 70% Front Squat 1RM

2. METCON - Ascending Ladder for 10 Minutes: 3 Clean and Jerks (135/95), 3 Barbell-Facing Burpees 6 Clean and Jerks (135/95), 6 Barbell-Facing Burpees 9 Clean and Jerks (135/95), 9 Barbell-Facing Burpees 12 Clean and Jerks (135/95), 12 Barbell-Facing Burpees Continue to add (3) repetitions to each movement until the 10-minute cap.

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