Monday 11.09.15

Warm-up:

3 sets 10 shuttles 10 squats 5 inch worm walk-outs w/ push-up

Front Squat: 4 x 5 @ 70% 1 x 10 @ 55%

Pendlay Row: 3 x 10

Metcon:

EMOM for 15 minutes A: Max Hang power cleans in :30 seconds (135/95) B: Max Shoulder to Overhead in :30 seconds (135/95) C: Max double unders in :30 seconds

Score: Total up reps from all 3 movements over the 5 rounds

Post: 3 sets 15 hollow rocks 20 sit-ups 10 supermans