January 15, 2018

​A. 12 minute EMOM of Double-Unders and Muscle-UpsEvery minute for 12 minutes (6 rounds):
Minute 1
50 Double-Unders
Minute 2
3-5 Muscle-Ups

B. 12 minute EMOM of Double-Unders and Chest-to-Bar Pull-UpsEvery minute for 12 minutes (6 rounds):
Minute 1
50 Double-Unders
Minute 2
8-10 Chest-to-Bar Pull-Ups
Coach's Notes:
scale to Pull ups or Ring rows

C. 3-Position Clean 1-1-1-1-1-1-1-1-1
Every 90 seconds, for 13:30 (9 sets):
3-Position Clean
Loads per set (by %): 60, 65, 70, 65, 70, 75, 70, 75, 80

D. 12 minute EMOM of Front Squats and Back Squats
Every minute for 12 minutes (6 rounds):
Minute 1
4 Front Squats @ 60%
Minute 2
8 Back Squats @ 60%
Coach's Notes:

​note that it is the same weight you are using for both lifts and it is 60% of your max Front Squat