23/12/2015

Strength:

1) 1 and 1/4 front squat: 10 rounds – Every 90 seconds, complete:

-1x 1 and 1/4 front squat (Work up to a max for the day. Goal is to hit at least 100% of your 1 RM squat clean.)

2) 8 rounds (16 minutes) – EMOM, perform:

-Odd minute: 10 x Power Clean (45 kg/32kg). Goal here is to hit around :40 of work so choose reps accordingly.)

-Even minute: Max rep unbroken bar muscle up

Work Capacity: Complete 50-40-30-20-10 reps of:

-Wallball (20#/14#)

-Russian KB swing (32kg/24kg)

Core: 3 rounds-

-Max effort Chinese/face up plank hold (45#/25#)

*For these, you will be parallel to the floor but have your shoulders and feet up on 20″ boxes. The weight will be placed on your core/belly and you will stay supine for as long as possible. Rest as needed between sets. Google the movement if you are uncertain of my explanation.