Workout Of The Day- Friday 171110

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8 November, 2017
Workout Of The Day- Saturday 171111
10 November, 2017
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Workout Of The Day- Friday 171110

Part A:

Build to a heavy Bear complex:

1 power clean

1 front squat

1 push jerk(onto neck) *red don’t do, they repeat first 2 movements

1 back squat

1 back rack jerk

 

Part B:

 

EMOM 8

1 Bear complex @ 70% of above

 

Part C:

 

5 rounds:

6 hang cleans (155/95) (115/75) ( Kb swings)

15s REST

15s Bridge 1side into 15s bridge other side

15s REST

6 box/bench jumps over box – without touching box/ bench

15s REST

45 seconds on assault – increase speed each round

*Record calories each round, aim for each round to get HIGHER calories

*rest 90 seconds