Monday Dec 16, 2019


12 Minute Alternating Minute EMOM:

Min 1: 2 Squat Clean Thrusters @ 80% of Thruster 1RM

Min 2: 10 Chest to Bar Pull Ups

*The Squat Clean Thrusters should be done as 2 singles.  Focus on SPEED out of the bottom of the squat! For the Pull Ups, do them in 1-2 good sets.  Pick something to work on, CTB, Pull Ups, or use a band!



For Time:


Squat Cleans (185/125#)

Strict Handstand Push Ups

Time Cap = 15 Minutes

*Squat cleans should be singles all the way through.  Pick a weight to finish in 15 minutes.

Scaling Options:

Strict HSPU Kipping HSPU Double DB Strict Press 2x Double DB Push Press