Wednesday 121219

With a running clock:

Strength
On the initial minute:
press: 12 minutes to a heavy, but not maximal, press

On the 15th minute:
Every 3rd minute for 4 rounds:
back squat (HB): 10 @ 70%

Note: Each round begins at 15:00, 18:00, 21:00, and 24:00.

On the 30th minute:
Every 2nd minute for 4 rounds:
shoulder-to-overhead (S2OH): 15 @ 45-50% of strict press

Note: Each round begins at 30:00, 32:00, 34:00, and 36:00.

On the 40th minute:
EMOM for 4 rounds:
10 overhead squat (OHS) same bar/weight as S2OH

Conditioning
On the 60th minute:
For time:
run 1600 meters
30 burpees
run 800 meters
20 burpees
run 400 meters
10 burpess

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