07 Dec Tuesday, 28 October 14
3 min EMOM x3 Clean hang high pull
6 min EMOM x1 (one rep from each position) of “3 Position Hang Power Clean”
Notes: chose light weight, 50-60 %
OHP 4×5-8 of 1,5 reps (to count one rep perform a full press, go halfway down and press up again for one rep). Use 30-40% of 1 RM.
6 min AMRAP
Deadlift x 1 rep (48/28)
Hang Power Clean x 1 rep
Front Squat x 1 rep
Push Press x 1 rep
Score: total rounds completed
Notes: You must perform 5 burpees any time the weight settles on the ground.