7.Mar.2017

A. 8min EMOM:  
3 med ball squat cleans (HEAVY) 

B. 6min AMRAP ladder: 
-4 goblet squats (Heavy)
-20 single unders
-8 goblet squats
-30 su
-12 goblet squats  
-40 su
....continue up the ladder

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

A. 8min EMOM:  
1 squat clean (start mod, do NOT build beyond 80%) 

B. 6min AMRAP ladder: 
-4 ohs (115/83)
-20 du
-8 ohs
-30 du
-12 ohs
-40 du
....continue up the ladder

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