2018 CFRV Christmas Party

Dynamic Group Warm-Up
Wrist Warm-Up

3 Rounds:
10 Wallball
10 Box Jump
10 Ring Row

Group Hip Opener
Front Rack Mobility

Skill: Clean/Squat/Jerk

Workout of the Day for Thursday, December 6th, 2018:
“Macho Man”

EMOM for as Long as Possible
3 Power Cleans 185/135-lb or, 55% 1RM
3 Front Squats 185/135-lb or, 55% 1RM
3 Jerks 185/135-lb or, 55% 1RM

Each minute on the minute (EMOM), starting at the top of the minute, complete one round. Rest the remainder of the minute. Score is total number of rounds completed before becoming unable to complete a round before the start of the next minute.