Friday

Got to looove the weekend!!! 

Warm Up:

EMOM for 6 Min 

10 Slam Balls (15/10#)

5 Burpees

Death by Clean and Jerks 

Weight = 

Beginner: 75/55#

Intermediate: 95/65#

Always RX'ing: 115/75 ... which should be most of you...

      min 1= 1 clean, min 2 = 2 cleans, min 3 = 3 Cleans ... how far can you go? Cap at 17 min 

then... 

EMOM for 7 min 

5 Strict Pull Ups (use band if you need to) they MUST be strict 

8 Push Ups 

10 Air Squats 

This workout is different than normal, if you complete it you SHOULD be exhausted! Start pushing yourself a little harder