12/12/13

12/12/13
Strength

1a) 4X3 Clean First Pulls (with 3 count pause at knee) @ 110-120% of 1RM Clean – rest 90 sec.

1b) 4X3 Behind Neck Push Press – heaviest possible, rest 90 sec.

Conditioning

For time:

50 KB Swings 53/35#

40 pull ups

30 Burpees

*EMOM starting at 0:00 perform 2 stone to shoulder

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