Wednesday 16.1.19

Every 90 seconds for 8 sets

2 sets of 2 high hang squat clean

2 sets of 2 hang squat clean

2 sets of 1 clean pull + 1 squat clean

2 sets of 1 squat clean

+build as you go but keep good mechanics

EMOM 9

1. 8 power snatch @ 42.5/30kg

2. 12 thrusters

3. 16 deadlifts

*the goal is to cycle all movements unbroken with speed and efficiency

AMRAP 12

6 shoulder to overhead @ 60/42.5kg

12 deadlifts

150m run

*Shoulder to overhead and deadlifts must be unbroken. There is a 10 burpee penalty for every broken set