EMOMMMMM 07.01.2015

Fitness
FIT: Metcon (Weight)
30:00 EMOM
even minutes: 1 hang squat clean
(start around 50%-60%; build load throughout, small jumps and stay pretty)
odd minutes: 4 toes to bar
*record highest weight

Competition
COMP: Metcon (AMRAP – Reps)
4:00 volume accumulation
bar muscle-ups

COMP: Clean and Jerk (5×3 @ 70-80%)

COMP: Metcon (Weight)
30:00 EMOM
even minutes: 1 hang squat clean
(start around 50%-60%; build load throughout, small jumps and stay pretty)
odd minutes: 4 toes to bar
*record highest weight

COMP: Metcon (Time)
300 cals on rower

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