Friday 19/10/18

Weightlifting

Clean and Jerk 20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*Prefer Power Cleans on the first 10min. and then squat cleans on the last 10min.
*Climb as needed to hit something heavy. Touch and goe or singles are fine.
*Start at 50-55% range and take your time warming up. Really focus on GOOD QUALITY reps. Be FAST and efficient.

Metcon

12 minute running clock...

1000m Row "buy in"
then;
Max Rounds of this in remaining time:
21 American KB Swings 
12 Handstand Push-Ups