13.Dec.2017

A1. 3x5-7 strict pushups @20X1
A2. 3x8/side; goblet lateral box step ups @20X1 (HAP)
*rest 90sec 

B. 5min EMOM: 
3 dual db DL + 2 db hang power cleans (challenging load/same load throughout)
5min EMOM: 
4 db DL + 3 db HPC
4min EMOM: 
5 db DL + 4 db HPC + 3 db shoulder to overhead

A1. 3x5-7 dynamic pushups
A2. 3x8/side; goblet lateral box step ups @20X1 (HAP)
*rest 90sec 

B. 5min EMOM: 
3 DL + 2 power cleans (same or 5% heavier load from 11/30)
5min EMOM: 
4 DL + 3 PC
4min EMOM: 
5 DL + 4 PC + 3 shoulder to overhead
*ensure movements are complete sub 45sec for last 4min EMOM, scale accordingly