Friday 1.11.19

EMOM 12

1. 8-10 dumbbell clean & jerk

2. 10-12 single arm dumbbell hang split snatch

3. 10-12 dumbbell box step ups @ 24/20”

Directly into

1. 35 seconds max devil’s press

2. 10-12 single arm dumbbell hang clean & jerk

3. 10-12 dumbbell box step-overs @ 24/20”

14.4

AMRAP 14

60 cal row

50 toes to bar

40 wall balls @ 9/6kg

30 cleans @ 60/42.5kg

20 ring muscle ups

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