Monday 12/8

Fitness

Strength:

A. Power clean 3 reps X 4 sets (all singles)

B. 8 minute EMOM

Even: Back Squat 2 reps (1st rep is 35X1 tempo, 2nd rep is no tempo)

Odd: DB bent over row 4/arm 

Wod:

for time:

500 meter row 

20 goblet squats (53/35)

30 ring rows (or pull ups) 

20 Goblet squats 

500 meter row 

Performance

Strength:

A. Cleans 5 singles @ 85% of 1RM (rest as needed to keep perfect form)

B. 8 minute EMOM

Even: Back Squat 2 reps @70-80% (1st rep is 35X1 tempo, 2nd rep is no tempo)

Odd: DB bent over row 4/arm 

Wod:

For time: 

20 cal AB 

20 front squats (135/85)

30 CTB pull ups 

20 front squats (135/85)

20 cal AB