12/18/17

Weightlifting
Clean Complex
(Every :90 for 5 Sets Perform Complex)
Clean Pull+ Power clean+ Push Jerk (1+1+1) x 5
Metcon
Water Wings
OPEN

AMRAP 20:
27/21 Calorie Row/Bike
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Clean and Jerks (135/95)

PERFORMANCE
Pullups

FITNESS
115/80

*If no Bike/Rower Sub with 300M Run

Movements Subs:
Banded Pullup
Ring Row w/pause

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