METCON

RX
25 min AMRAP
5 Bar muscle ups
15 Cal row
30 Abmat situps
45 Double unders
1 min Plank hold

Compare to 4 dec ’17

Target: 4-5 Rounds

Scaled
25 min AMRAP
5 Jumping bar muscle ups
15 Cal row
30 Abmat situps
45 Single unders
1 min Plank hold on knees

BARBELL

6emom 75%
2x slowmo clean high pulls, 4sec till powerpos
1x power clean, 2s hold at catch

10emom 50-75% 3-position clean
– 2s hold floor
– 2s hold knee
– 2s hold power
– 2x (high/mid thigh/low)hang squat clean

10 rounds e1:30mom ahap
– Squat clean
– Hang squat clean

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