Tuesday 11.20.18

Essentials:
A.
10min EMOM
1 Power Clean + 1 Hang Power Clean Below the Knee + 1 Hang Power Clean above the Knee + 1 Hang Squat Clean above the knee
*PVC, Training Bar, Empty Barbell*

B.
15 min EMOM
1. Ring Pull x 7-10 reps
2. Row x 12/10 cal
3. Feet on Box Inchworm x 3 reps 24”

Fitness:
A.
10min EMOM
1 Power Clean + 1 Hang Power Clean Below the Knee + 1 Hang Power Clean above the Knee + 1 Hang Squat Clean above the knee
*Increase Load every minute*

B.
15 min EMOM
1. Feet elevated Ring Pull x 7-10 reps
2. Row x 14/12 cal
3. Wall Walk x 3 reps
RX+: (Strict Pull Ups x 4-7 reps)(Handstand Walk x 25ft)

Performance:
A.
10min EMOM
1 Power Clean + 1 Hang Power Clean Below the Knee + 1 Hang Power Clean above the Knee + 1 Hang Squat Clean above the knee
*Increase Load every minute*

B.
15 min EMOM
1. Pegboard Pull Up x 6-9 reps
2. Row x 14/12 cal
3. Handstand Walk x 50 ft