SATURDAY 12.12.2015

CONDITIONING
For Time:
15-12-9
Power Snatch 95/65
HSPU

Rest 5 minutes

For Time:
15-12-9
Power Clean 135/95
Burpees

Rest 5 minutes

For Time:
15-12-9
Deadlift 185/115
Wall Ball 20/14

FRIDAY 12.11.2015

STRENGTH
Every 4 minutes for 3 Supersets:
A1. Single Leg RDL 8 reps each leg
A2. Bench Press 10 reps

CONDITIONING
Partner Workout for time: Alternate to complete 5 Rounds each of:
5 KB Swing 70/53
8 Burpees AFAP
150m Row

THURSDAY 12.10.2015

STRENGTH
Every 3 minutes for 5 Supersets:
A1. Front Rack Walking Lunges 10 steps (5 each leg)
A2. Wtd Pull-ups 2-3 reps

CONDITIONING
AMRAP 12:
40 Double Unders
9 Thrusters @60% 1RM
9 CTB Pull-ups

WEDNESDAY 12.09.2015

STRENGTH
Every 2 min for 6 Sets:
Push Press x2 + Push Jerk x3

CONDITIONING
7 Rounds for time:
8 KB Swings 53/35
45 sec Side Bridge L
45 sec Side Bridge R
6 HSPU

TUESDAY 12.08.2015

STRENGTH
Back Squat @30X0; 4×8

CONDITIONING
AMRAP 12 (sustainable pace):
200m Run
5 Man-makers
rest 5 min
x2