12/12/2017

Strength 3RM Hang Power Snatch Conditioning 8 min AMRAP 5 Hang Power Snatch 155/105 30 Double Under

12/11/17

Strength 1RM Squat Clean and Jerk Conditioning 10 min AMRAP 5 Squat Clean 155/105 10 Burpee 15 Toes to bar

12/8/2017

Strength 2RM Hang Clean -power or squat- Conditioning 3 rounds 3 min amrap 5 Hang Power Clean 165/115 5 Burpee Box jump 30/24 25 Air Squat 3 min rest between rounds

12/7/2017

Strength Work up to a heavy push jerk + split jerk Conditioning 5 rounds for time 10 Strict Press 75/55 10 Toes to bar -10 min cap-

12/6/2017

Jet Fuel 50 Alt. DB Snatch @ 50/35 50/35 Calorie Row 50 Box Jump Overs @ 24/20

12/5/2017

Strength 5RM touch and go power snatch Conditioning 10 min AMRAP 30 Double Under 15 Power Snatch 95/65 10 Pull up

12/4/2017

Strength 3 Front Squat every 1:30 for 6 sets, building Conditioning 8 min AMRAP 2 Thruster 115/75 2 Burpee over the bar 4-4, 6-6, 8-8.. continue ascending by 2’s

12/1/2017

Strength 1RM Snatch Balance Conditioning Teams of 2 13 min AMRAP 40 Double Under 20 DB Snatch 50/35 Alternate each round

11/30/2017

Strength In 20 minutes find a 3RM Deadlift Conditioning 10 min AMRAP 100m run 5 Hang Power Snatch 95/65 10 Overhead in place lunge 95/65

11/29/2017

“Karen” For time: 150 Wall Ball Shots 20/14

11/28/2017

Strength 2 Push Press EMOM x 7 min Build throughout Conditioning 4 rounds 2:30 on, 2:30 off 35 KB Swing 53/35 in remaining time, max burpee box jump over 24/20

11/27/2017

Strength  2 Hang Squat Clean Every 1:30 x 6 sets Start moderate and build Conditioning 10 min AMRAP 10 Chest to bar pull up 10 Deadlift 115/75 5 Hang Squat Clean 115/75