Thursday, 12/22/16


Shoulder Press (60%x5x5)

Warm ups: 45%x5

Metcon (Weight)

Find 1RM weight of clean complex below:
Clean Pull-Power Clean-Hang Clean

If you find the max weight before all the 7 working sets, use heavy medium weight and finish all 7 sets.


Metcon (AMRAP – Rounds and Reps)
1 Ring Muscle up
3 Power clean 155/105
5 Box Jump 30/24

1 Ring MU=4 Muscle up transitions=4 Ring rows+4Ring dips


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