Saturday 10.20.18

Essentials:
A.
12 min EMOM
1. Single Kettlebell Clean x 10 reps per arm
2. Single Arm Ring Pull x 5 reps per arm
3. Barbell Goodmornings x 10 reps 45/35

B.
5 Rounds each for Time on the 3 min
Double Dumbbell Hang Power Clean x 10 reps
Single Unders x 50 reps

Fitness:
A.
12 min EMOM
1. Single Kettlebell Clean x 10 reps per arm
2. Ring Push Ups x 10 reps
3. Barbell Goodmornings x 10 reps 45/35

B.
5 Rounds each for Time on the 3 min
Hang Power Clean x 10 reps 115/75
Double Unders x 35 reps
RX+:(135/95) DU x 50 reps

Performance:
A.
12 min EMOM
1. Single Kettlebell Clean x 10 reps per arm
2. Ring Push Ups x 10 reps
3. GHD Back Extensions x 10 reps

B.
5 Rounds each for Time on the 3 min
Hang Power Clean x 10 reps 145/100
Double Unders x 50 reps