Friday 12.1.18
CrossFit
Clean and Jerk
Every 90 seconds for 6 total sets
1 rep @ 83% of 1RM
*keep this weight for each set
EMOM 8
Odd: 15 heavy kettlebell swings
Even: 15 heavy wall balls
Every 2 minutes for 12 minutes (6 sets)
15/10 cal AB or 18/12 cal row
10 dumbbell thrusters @ 22.5/15kg
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Olympic Lifting
In 12 minutes, build to a heavy triple overhead squat
In 12 minutes establish a heavy set of the complex:
3 Klokov taps + 1 snatch pull + 1 power snatch
In 12 minutes establish a heavy set of the complex:
1 high hang power snatch + 1 hang power snatch