30.Dec.2016

A. 5min EMOM:
-30sec AMRAP strict pushups

B. every 90sec x10:
-3 deadlifts (build moderate)

C. 5min EMOM:
-5 med ball squat cleans (HAP)

D. "Plank Party"
3 sets:
-45sec front plank
-45sec left plank
-45sec right plank
*rest 45sec

A. 5min EMOM:
-30sec AMRAP hspu

B. every 90sec x10:  
1 power clean (start moderate, build per set)

C. 5min EMOM:
1 clean pull (build 94-100% of heaviest PC from B)

D. "Plank Party"
3 sets:
-45sec front plank
-45sec left plank
-45sec right plank
*rest 45sec