Monday NYE 12.31.18
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20 Minutes to Build to
Clean and Jerk 1RM
5 Clusters @ 50% C&J
4 Clusters @ 60%
3 clean and jerks @ 70%
2@80%
1@85%
1@90%
1@95%
1@100%+
MetCon
0:00-10:00
For Time
50-40-30-20-10 Air Squats
10-8-6-4-2 Hang Power Clean 185/125 lbs
10:00-20:00
Run 1 mile
Advanced athletes wear 20/14 lb vest
Murph Route: out front door, right down patio, left on Marin, left on Columbus, left on Washington, Left on Bay, back in front door.
20:00-30:00 EMOM
1) Wheel of Destiny Burpees + 2
2) 16 Alternating bicep curls
Community Buyout
35 seconds max effort assault bike