Friday

W3
Friday- Cl&J Complex + SL/MU EMOM short + Short MAP
15 min EMOM
First 5 min- 5 Shoulder to OH, 225#
Second 5 min- 5 TnG Power Cleans, 245#
Third 5 min- 5 Front Squats, 265#
+
12 min EMOM
1st- 10 Steps Front Rack Walking Lunges, 175#
2nd- 4 Unbroken Muscle Ups
+
4 sets @ consistent effort
65 Double Unders
20 Power Clean to OH, 75#
15 Burpees to 8”
rest 60 sec b/w sets

A.
First 5min done
2nd 5min I did as every 2min
3rd 5min I did every 2min

B. Done
C. 3:25/4:31/4:18/5:01 not very consistent