09.25.18

Three Ships Collective – Functional Fitness

Metcon (Weight)

A. 10:00 EMOM

20 Double-unders (:20 cap)

1 Clean & Jerk (70-80% 1RM)

Metcon (Weight)

B. 10:00 EMOM

1 Pause Back Squat (80% 1RM)

10 Push-ups

*:03 Pause in bottom position of squat