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September 15th- The Friday Countdown

Squat Clean EMOM 15MIN: Perform one squat clean per min for 5 min using single chosen weight.  Increase weight and stay there for next 5 minutes, and then one more increase for the next 5 minutes.  Work on form and quickness under bar


50 DU’s (125 singles)

25 Bar Facing Burpees

15 TTB

10 Deadlifts (275/185)

5 Ring Muscle ups (Mod-Bar (5) or 10 pullups/ring rows + 10 dips)

(Time Cap 15 min)


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