11/22/11

Strength:
Squat Clean - 1RM

Met-Con's:
EMOTM for 10 min
Power Cleans, 70% 1RM - 3
Strict Pullups - 3

Rest 5 min

4 Rounds for Time
10' Seated Rope Climb - 3
Toes 2 Bar - 10

Assistance:
Bent Over Row - 3x8-12
Reverse DB Flies - 3x15-20

Notes:
EMOTM = Every Minute On The Minute. Start a round every minute on the minute. So round 1 starts at 00:00, round 2 starts at 01:00, round 3 starts at 02:00... round 10 starts at 09:00. The workout ends at 10 minutes. You will complete a total of 10 rounds.