8-12-2015

Lift

8 tempo front squats @185/125
250m row
6 tempo front squats @225/145
250m row
4 tempo front squats @265/165
250m row
2 tempo front squats @305/185
250m row
 

Notes:

rest 2mins between efforts

Tempo FS  = 3secs down, 2secs pause at the bottom, 1sec up

Skill

Every 2mins for 20mins

1 haulting clean deadlift,+ 1 high hang squat clean
Set1.@65%
Set2.@ 70%
Set33.@ 75%
Set4.@75%
Set5.@75%

1 Full clean
Set6.@80%
Set7.@82.5%
Set8.@85%
Set9.@87.5%
Set10.@90%

WOD

Every 2 mins for as long as possible 
5 thrusters @135/95#
5 bar facing burpees
5 toes to bar
Notes: *add 2 reps each 2 min interval 

Eado Elite athlete Kevin McEnery having a go at last weeks Clean complex EMOM. #eadoelite #movebettermovefaster #pickitupputitdown #clinical