Tuesday 1.2.18

Essentials:
A.
4 Sets
Front Squat Cluster 2.2.2 reps
Rest 20sec between Cluster
Pause at Bottom Of first rep of each cluster for 2sec
Build in weight
On the 3min Mark
Or ADAPT

B.
For Time:
21-15-9
Dumbbell Shoulder to OverHead per Arm
Jumping Pull Up
Burpees

Fitness:
A.
4 Sets
Front Squat Cluster 2.2.2 reps 87% of Clean
Rest 20sec between Cluster
Pause at Bottom Of first rep of each cluster for 2sec
On the 3min Mark
Or ADAPT

B.
For Time:
21-15-9
Shoulder to Overhead
Pull Up
Bar Facing Burpees
RX: (145/100) Chin over Bar
RX+: (175/120) Chest to Bar

Performance:
A.
4 Sets
Front Squat Cluster 2.2.2 reps 87% of Clean
Rest 20sec between Cluster
Pause at Bottom Of first rep of each cluster for 2sec
On the 3min Mark
Or ADAPT

B.
For Time:
21-15-9-6-3
Shoulder to Overhead 185/125
Chest to Bar
Bar Facing Burpees