13.Feb.2017

A. 9min EMOM:  
-3 med ball squat cleans (HAP)
-3 strict pushups

B. 7min AMRAP:
-8 DB hang clean to oh
-10 haniging knee raises  
-12 box step ups

C. 3 cooldown sets: 2min row or bike, walk 1 lap

A. 9min EMOM:  
3 power cleans (same load as 2/7 or 65% of 1rm)

B. 7min AMRAP:
-9 DB ground to oh (45/30)
-12 T2B
-15 box jumps (24/20)

C. 3 cooldown sets: 2min row or bike, walk 1 lap