Workout of the Day - Monday, 7 December 2015

Workout of the Day – Monday, 7 December 2015

Part A
Emom8
1 power clean and power jerk
*build up to a heavy
Then Emom4
2 clean and jerk
*at 90% of above
Then emom3
3 clean and jerk at 80%
Then emom2
4 clean and jerk at 70%

Part B
6 rounds every 2:30 mins
10 thrusters with KB or DB (45/35) (40/30) (30/20) each hand
After round 1 – sled push 20m
After round 2 – row 15/12 cal
After round 3 – 8 burpee pull-ups
Repeat above.
*can start on any station
*3 people per barbel, start every 45 seconds.

Part C/ homework
4 rounds
5 partner glute ham raises
8 strict toes to bar

Posted in Workout of the Day
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