Thursday 11/30

A.
Warm up

B.
12 Min. Running Clock
0 – 4 Min. Warm up to 70%
5 – 12 Min. to reach 90% of Clean

C.
3 Rounds
12 Box Jumps 24/30”
9 Deadlift
6 Burpees over bar
3 Hang Clean @80%(75-85%scaled)

D.
9 Min. AMRAP
9 DB Power cleans 60/40#
15 T2B

E.
10 x 25ft. Sled push
70/50#

Rx Program
Strict Press
10 x 40%
10 x 50%
5 x 75%
3 x 85%
1++ x 95%
16 Hanging Serratus Crunch

Bent over row
5 x 3 working to 70% of clean

Factorial 10-1
Double arm kb swing + push press
Front Squats w/ kb’s