Dec 17, 2014

Snatch 5x2
Clean 5x2

10 Min Partner Run
Run 200m
*Alternate

Dec 16, 2014

Let's Donate People, these kids will appreciate it!

5x3 Bench Press
5x3 Pendlay Rows

4 Sets
8-10 DB or KB Single arm Row
8-10 Ring Dips with 3 second hold at bottom

4 Sets
8-10 Push Ups with 3 second hold at bottom
5-8 Pull Ups with 3 second hold at top

Dec 15, 2014

15 min Double Under/HSPU Practice

For Time:
30-20-10
Power Snatch 95/65#
Toes To Bar

Rest 5 min

30-20-10
Power Clean 95/65#
Wall Ball 20/15#

Dec 11, 2014

5x5 Front Squat
1x5 Deadlift

For Time:
100 Front Rack Lunges 135/95#
*EMOM Do 3 HSPU or 5 Push Ups

*20 min time cap