Friday September 14, 2018 - Clean Assault


M1) Clean and Jerk

10 Min EMOM

Option A:

2 Clean + 1 Jerk @65%

Option B:

1 Clean + 1 Jerk @55-60%

Option C:

1 Hang Muscle Clean

1 Hang Power Clean

1 Push Press

Choose weight athlete can control positions well

M2) Assault Bike

6 Sets: 1:2 Work- Rest

Option A:

30/24 Cal AFAP

Option B:

25/20 Cal AFAP

Option C:

:40 Sec AFAP

Extra Credit: Body Armor

4 Sets:

10 DB Sumo Deadlift DB per hand

10 Seated Good Morning w/empty bar

10 Straight Leg sit up

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ashley@crossfitfargo.com
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