12.16

A1. Build to a HS Front Squat over 5 sets

A2. Sa KB/DB Row x6/side x5

+

NAUGHTY (Rx’d division)
12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…

Hang Power Clean 115/85
Burpee over Bar
Wall Ball 20/14
Men use 115 lbs.
Women use 85 lbs.

NICE (Scaled division)
12 min. Ascending Ladder
3.3.3.6.6.6.9.9.9…

Hang Power Clean 95/65
Burpee over Bar
Wall Ball 14/10
Men use 95 lbs.
Women use 65 lbs.

Feel free to scale these numbers down further based off level.  Weights you should be able to cycle but once the numbers get higher can be broken up.




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