SWOD Thursday 12.12.2019

Accessory Work:

A. Every 2 minutes x 6 sets
Power Clean + Hang Squat Clean + Thruster
*Sets 1-2 x 3+2+1 @ Moderate
*Sets 3-4 x 2+2+1 @ Moderate +5-10lbs
*Sets 5-6 x 1+1+1 @ Heavy for the Day

B. Every 90 seconds x 4 sets
Clean Deadlift (BTK) + Clean Pull
*Sets 1-2 x 3+1 @ 80% of 1RM Clean

C. EMOM x 8 minutes
Min 1: Seated KB Front Rack Press x 20 Alt reps (16/12kg)
Min 2: Plank Plate Slides x 30 seconds