12.27.16

BB CYCLING

EMOM for 10:00-

1 High Hang Clean (from mid-thigh)

plus 1 Hang Clean + 1 Jerk

*Begin between 65-70% of max

Clean & Jerk, and work to a max

Strength/GST

1a) 4X5 reps of: 1 Strict TTB +

1 Strict Pullup + 1 Strict C2B Pullup

– (1+1+1 = 1 rep, each rep should

be completed UB) rest 90 sec.

1b) 4X10 Strict 4/3″ Deficit HSPU

AFAP – rest 90 sec.

Metcon:

10 rounds of:

10 Burpee Box Jumps 24/20

10 KBS 32/24

Rest :30 between rounds

or class wod