15 January 2016 15 January 2016
Friday 15 January 2016 '15 January 2016'

12108285_10205612371888663_3442293432353770378_n1. Warm-up
Weakness warm-up:
Row 2k/ 1k

2. OLY
EMOM 5 minutes
5 Touch and go squat clean
Start in the neighborhood of 65-70% of your clean max and work up if you can.

3. Met-Con
50-30-10
KB swings 53/35lbs 35/26
Alternating pistols / air squats
Hand release push-ups

4. Extra
EMOM until failure (20 minute cap)
Even: 10 Power clean 135/95lbs
Odd: 12 Bar facing burpees

Then, depending on your weaknesses, choose ONE of the following:

5a. Strength
Using the same weight as last week. Work up to a set of 6 push jerks from the floor, then 36 push jerks for time with the same weight as the 30 for time last week. All sets taken from the ground (Reference MFT #841)

5b. Bitch Work
Every 2:30 until failure
10/8 Assault Bike calories*
*Add 4/2 calories each round

5c. Partner Gymnastics
With a partner switching anytime:
6 Rounds
100 Double-unders
25 CTB pull-ups

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