Wednesday 6.13.18

Essentials:
A.
3 Sets
Front Squat x 10-12 reps
On the 4min Mark

B.
12 min AMRAP
Dumbbell Hang Squat Clean x 10 reps
Dumbbell Thruster x 8 reps
Burpee x 6 reps

Fitness:
A.
3 Sets
Front Squat x 10-12 reps
On the 4min Mark

B.
12 min AMRAP
Squat Clean Thruster x 12 reps 95/65
Squat Clean Thruster x 10 reps 115/75
Squat Clean Thruster x 8 reps 135/95
Squat Clean Thruster x AMRAP Remaining Time 155/105
RX+(115/75, 135/95, 155/105, 185/125)

Performance:
A.
3 Sets
Bottom Up Front Squat + Red Band x 10-12 reps
On the 4min Mark

B.
12 min AMRAP
Squat Clean Thruster x 12 reps 145/95
Squat Clean Thruster x 10 reps 165/115
Squat Clean Thruster x 8 reps 185/125
Squat Clean Thruster x AMRAP Remaining Time 205/145