Saturday 11.28.20

Prep
9 min Emom
1.Reverse plank to side plank switch x 30 sec
2.Bench Dip with 2 sec hold at bottom x 12 reps
3.Burpee Tuck Jump x 5-7 reps

Essentials
A.
12 min Emom
1.tall kneeling kettlebell shoulder press right arm x 5 reps + tall kneeling Kettlebell windmill right arm x 5 reps
2.tall kneeling kettlebell shoulder press left arm x 5 reps + tall kneeling Kettlebell windmill left arm x 5 reps

B.
12 min Emom
1.Kettlebell Push press x 5 reps right arm + overhead carry x 50 ft
2.Kettlebell Push press x 5 reps left arm + overhead carry x 50 ft

C.
5 Sets
90 sec Amrap
Power Clean and Jerk x 12 reps
Barbell Jump Over x Max reps in remaining time

Fitness:
A.
12 min Emom
1.tall kneeling kettlebell shoulder press right arm x 5 reps + tall kneeling Kettlebell windmill right arm x 5 reps
2.tall kneeling kettlebell shoulder press left arm x 5 reps + tall kneeling Kettlebell windmill left arm x 5 reps

B.
12 min Emom
1.Kettlebell Push press x 5 reps right arm + overhead carry x 50 ft
2.Kettlebell Push press x 5 reps left arm + overhead carry x 50 ft

C.
5 Sets
90 sec Amrap
Power Clean and Jerk x 12 reps 95/65
Barbell Jump Over x Max reps in remaining time
RX +: (135/95)