Monday December 17th, 2018

MON- AM:

Aerobic Power:

10:00 on, 3:30 off x 2
AMRAP:
100 DU
75cal row
50 DB Snatch @22.5/15kg
25 Bar Muscle Ups
*Start where you leave off.
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MON- PM

Westside Cleans

In a 12min window:
Establish a heavy
Clean Pull
Squat Clean
Jerk
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Assistance

Every 2:00 x 5
5 high box jumps
1 x above complex, 90%
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Westside Squats

Ever 2:00 x 10 Sets
2 back squats, 85%
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Lower Work

EMOM 16
1- 3 Deadlifts, 3 Power Cleans, 3 Front Squats, 84/ 60
2- 15/ 12 cal assault bike

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