Friday 010816

Squat Clean – 7×1 – 2 position Squat Clean (Full Clean From High Hang right into full Clean from low hang)

Deadlift – 1X8@80%, 1X5@85%, 2X3@90%

12 min AMRAP of:
1 Front Squat (155/105)
1 Bar facing burpee
2 Front Squats (155/105)
2 Bar facing burpees
3 Front Squat (155/105)
3 Bar facing burpee
and so on…

16 min EMOM:
Even: 250m Row
Odd: 5 Squat Snatch (135/95)
*This will be a fight to get off the rower and started on Snatches by the next minute. Work hard!

50 Alternating weighted pistols for time (53/35 kb) W/ 5 strict pull ups Every 10 reps
*For time means keep a good pace but remember it’s accessory work and you’re not improving a movement by executing it poorly.


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