Tuesday 011216

BB WORK:
1) 14 minutes to establish a 3-Position Clean (Thighs, above knee, below knee) + 1 Jerk.
2) 6 min EMOM of: 1 3-Position Clean + 1 Jerk @ 80% of max from #1.

STRENGTH WORK:
Back Squat – 4×8 @75%
*Quick up and down with no pause every set.

METCON A:
7 Rounds of:
200m Run
14 Box Jumps (24/20)
7 Power Snatches (115/75)
*1 minute rest between rounds. Every round should be all out on every movement.

Open Ready WoD:
AMRAP 20 Minutes
12 Burpees to Target
9 Clean and Jerk 135/95
12 Toes to Bar
9 Front Squat 135/95
*To mimic proper open strategy you should try to settle into a comfortable pace early, let your heart rate settle, then redline in the final 3 minutes. Make sure you’ve got something left in the tank to turn it up.

INTERVAL WORK:
8 MIN EMOM OF:
Even: 10 HSPU
Odd: 25 AB Calories
*again y’all.. This will be a fight to get off the Assault Bike and started on HSPU by the next minute. Work hard!

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