Friday 12.29.16

DEADLIFT 5 sets of 5 build to moderate 5RM for the day focusing on sound technique NOT the heaviest load. CONDITIONING AMRAP 18 w/partner 30 Wallballs 20 RDL (155/105) 15 Box Jumps

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Friday 12.22.17

HANG POWER CLEAN + JERK E2M for 16min (8 sets of 2+1) 50-55-60-65-70-75-75-75% of 1RM CONDITIONING DT: 5 Rounds for Time ¬†12 Deadlift (155/105) 9 Hang Power Clean 6 Push Jerk Ensure that we are using a weight today that we can complete whole first round UNBROKEN with!  

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Tuesday 12.19.17

POWER CLEAN 3 x (4-3-2) @ 60-65-70-75-80% of 1RM CONDITIONING AMARAP 5 21-15-9 KBS (53/35) Weighted SU (45/25) Calorie Row REST 5 AMRAP 5 21-15-9 KBS (53/35) AbMat SU Calorie Row

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Wednesday 12.13.17

HANG POWER CLEAN EMOM 10 Even: 15 Wallballs (20/14) Odd: 5 Hang Power Clean (50% and build) CONDITIONING 5RFT 30 Situps 400m Run (5am = 20/15 Calorie Row) 7 Clean & Jerk (115/75)  

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Tuesday 12.12.17

POWER SNATCH 3 x 5-3-1 @ 60-65-70-75-80% of 1RM establish 1RM for the day CONDITIONING AMRAP 20 250m Row 12 Power Snatch (75/55) 8 Burpees alternating Rounds with partner

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