11.30.18
CFE:
21-18-15-12-9-6-3
MBC (20/14)
Weighted box step ups ((24/20) (53/35)
T2KB
300m run
CF:
2 Hang Power Cleans + 1 Push Press
2 Hang Power Cleans + 1 Push Jerk
2 Hang Power Cleans + 1 Split Jerk
No Dropping Bar
On the Minute: 7 Toes to Bar
Odd Minutes: 1 Front Squat
Even Minutes: 3 Back Squats
Barbell Loaded at 79% of 1RM Front Squat For Both Lifts
5. Midline
Alternating On the Minute x 14 (7 Rounds)
Odd Minutes: 12/9 Calorie Bike
Even Minutes: 12 GHD Sit-Ups