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Friday 141219

18
Dec

Friday 141219

Jess.

Jess.

Kettlebell:

A.) Kettlebells

EMOM – 8 min.

3×3 KB swing+clean+Press

(3L/3R)

B.) 20 min AMRAP

5 Heavy Russian KB Swings

10 Sit-ups

15 Wallballs

Perform:

A.) Clean and Jerk

7×1 @ 80%

B.) Open Workout 11.5

20 min AMRAP

5 Power Cleans (145/100)

10 T2B

15 Wallballs (20/14#) (10/9ft)

Compete:

A) Heavy Thruster

take 20 min. to find a heavy single. Maybe a new max.

3 misses and your done.

 

B.) Open Workout 11.5

 

20 min AMRAP

 

5 Power Cleans (145/100)

 

10 T2B

 

15 Wallballs (20/14#) (10/9ft)

-Results to comments!