Saturday 12.26.15

Essentials:
A.
16min EMOM
Odd: Sumo Deadlift High Pull x 8 reps
Even: Close Grip Bench Press x 8 reps

B.
5 Sets Each For Time:
Row x 250 meters
Burpee x 12 reps
On the 3min Marks

Fitness:
A.
16min EMOM
Odd: Power Clean x 3 reps 70-80%
Even: Close Grip Bench Press x 8 reps

B.
5 Sets Each For Time:
Row x 250 meters
Burpee x 12 reps
On the 3min Marks

Performance:
A.
16min EMOM
Odd: TNG Power Clean x 3 reps 205-235/125-145
Even: Dumbbell Bench Press x 8 reps

B.
5 Sets Each For Time:
Ski x 250 meters
Burpee x 12 reps
On the 3min Mark
+
Competitor Session 2:
For Time
Row x 1000 meters