11.29.19

Prep:
2 Sets:
15/side Fire Hydrants
50 ft Quadruped Crawl

Fitness

A. Front Rack Reverse Lunge

Build to a tough set of 5/leg in 10min
+
Every 2min x3: 5/leg @ 80% of tough set
rest 2min b/w sets

B. EMOM8

Odd- 5 Hang Power Clean
Even- 5 Front Squats

40-45% of HPC

C. AMRAP10

3,6,9,12,15,18…
Hang Power Clean 135/95
Front Squat
25 DU after each set

Essentials

A. Front Rack Reverse Lunge

Build to a tough set of 5/leg in 10min
+
Every 2min x3: 5/leg @ 80% of tough set
rest 2min b/w sets

B. EMOM8

Odd- 5 Hang Power Clean
Even- 5 Front Squats

Barbell Working on good positions

C. AMRAP10

3,6,9,12,15,18…
DB Hang Power Clean
DB Front Squat
25 SU after each set

Pick Moderate weights for DBs