07.01.13

Fitness
A. In 10 minutes, work up to a heavy 3 rep back squat.
B. clean X 2 X 6 EMOM (light—technique focus)
C.1. amrap strict pull-ups X 3; rest 30 seconds
C2. 30 seconds hollow plank X 3; rest 60 seconds

Performance
A. In 10 minutes, work up to a heavy 3 rep back squat (NOT 3RM)
B. clean and jerk @ 55% X 2 X 6 EMOM
C. row 60 seconds @ 85% X 4; rest 60 seconds (record meters)