141229 ~ Goals! Goals! Goals! Goals!!

Only a couple more days until the new year arrives....do you have your 2015 goals ready??  Start thinking...the prime real estate on the goals board will be going fast!!

Barbell Cycling:

8 min to find 1 RM Power Clean

then...

EMOM x 7 min

5 Power Cleans (UB) @ 75-80% Above

**If you cannot complete all 5 T&G, decrease weight**

Skill:

Tabata x 4

UB Set of Kipping HSPU 

UB Set of Kipping Ring Dip

UB Set of HR Push Up

**Focus is on consistency each round!**

Conditioning:

"Bergeron Beep Mashed Up and Deconstructed"

10-9-8-7-6-5-4-3-2-1 Thrusters (100/65#)

2-4-6-8-10-12-14-16-18-20 Pullups

**7 Burpees in between each round**

15 min Cap!

Cash Out:

3 rounds

10 Hollow Rock Rolls

20 Hollow Rocks

 

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