13.Jan.2017

A. every 90sec x8:  
4 med ball squat cleans (HAP)

B. 4min EMOM:
-3 russian kb swings (heavy)
-3 air squats
 C. 4min EMOM:
-5 russian kb swings (heavy)
-5 air squats
-5 pushups
 D. 4min EMOM:
-7 russian kb swings (heavy)
-7 np burpees

*no rest b/w emoms

A. every 90sec x8:  
2 power cleans

B. 4min EMOM (60% of A):
-3 DL
-3 hang power cleans
-3 shoulder to oh
C. 4min EMOM:
-4 DL
-4 hang power cleans
-4 shoulder to oh
D. 4min EMOM:
-4 DL
-4 hang power cleans
-4 shoulder to oh
-4 lateral burpees o/bar

*no rest b/w emoms