December 28th, 2015

Optional AM Session:
10 Minute Row @ easy effort
+
15 Minutes @ steady effort
1 Heavy TGU Right Arm
1 Heavy TGU Left Arm
100 ft. Farmer’s Carry (heavy)
2 Seated Tall Box Jumps
20 Wall Runs
then
10 Minute Row @ easy effort

Main Session:
Warmup:
Three sets of:
8-10 Banded Good Mornings
8-10 GHD Situps
8-10 High Hang Cleans w/empty Barbell

A. Clean w/pause at the knee;
2 reps @50%
2 reps @60%
2 reps @70%
1 rep @80%
1 rep @85%
1 rep @90%
1 rep @90%

B. Front Squat; build quickly to a single @85-90%, then:
3×3 @80% (rest as needed)

C. EMOM x 10:
Odd: 3-6 Muscle Ups
Even: 40 Double Unders (unbroken is goal)

D. For time:
100/75 Chest-to-Bar Pull-ups
100 Wall Balls (30/20 lb)

——
Notes:
-Pause at the bottom of the kneecap for 2 full seconds, then get tall and aggressively finish the clean
-Goal for MUs is unbroken; if less than 3, accumulate 3
-Part D must be completed in order. Be smart about where (and for how long) you break. Learn something here.