Friday 22.11.19

EMOM 12

Odd: 3 front squats @ 70%+ 1RM & 30X0 tempo

Even: 15-20 empty barbell back-racked jumping squats

AMRAP 12

3 rounds of Macho Man

2 rope climbs @ 15'

*Macho Man =

3 power cleans @ 60/42.5kg

3 front squats

3 push jerk

Cash out

4 rounds

50' sled sprint

9/7 cal AB sprint