12.1.16
A.
Clean 1RM
-15 minutes to establish a
technical Max for the day
then take
80% x 5 x 3
B.
7 Rounds
Every 2 minutes complete
8- Burpee box over
6- Deadlift 225/155
6- Pistol squats
11.30.16
A.
Skill Work
B.
Snatch Balance
6×2
-increase by 3-5% from last week
C.
Split Jerk
6×2
-increase by 3-5% from last week
D.
Abwod
11.29.16
A.
Bench Press
4x6x78%
B.
Pull Up
3xME
C.
3 minute round(s)
8- Burpees
3- Muscle Ups
4- Power Clean 185/130
5- HSPU, Strict
-Increase each movement by one repetition every 3 minutes
until a full round can not be completed within 3 minutes.
11.28.16
A.
Back Squat
3x3x90%;
rest 3 minutes
Complete 1 set of
Back Squat at bodyweight to failure.
B.
Clean Deadlift
3x5x105% of 1RM Clean
C.
Emom 12
10- T2B
20- Jumping Lunge
10- DB power clean push press
11.26.16
Rankel
20 AMRAP
6- Deadlift 225/155
7- Burpee pull-ups
10- Kettlebell swings 70/53
Run 200 meters