9.Feb.2016

A. 7min EMOM: : 3 DB hang power cleans & push press (HAP)

*rest 4-5min b/w A&B

B. 4x30sec AMRAP: med ball pushup + med ball squat cleans (HAP)
*rest 40sec b/w sets

C. 3x4 backsquats @31X1 tempo (HAP)

D. 3 sets:
-20 dying bugs
-10-30sec FLR on rings
-10/side; TGU situps (HAP)

A. 7min EMOM: 3 power clean & jerks (60-70% of 1rm PC&J)(or 135/93)

*rest 4-5min b/w A&B

B. 4x30sec AMRAP: power snatches (95/68)
*rest 40sec b/w sets

C. 3x4 backsquats @31X1 tempo (HAP)

D. 3 sets:
-20 dying bugs
-30-45sec FLR on rings
-10/side; TGU situps (HAP)