Saturday, 12-30-17

Strength: Every 1:30 for 12min (8 sets) 1 Sq. Clean + 1 Hang Sq. Clean + 1 Split Jerk start @ 55-60% of lowest movement 1RM and build     For time: 9-15-21 OHS 95/65 *Between each set do 100 D/U (200 Singles). Start and finish with D/U*

E.M.O.M. 5 Deadlifts (225/155) & 20 D.U.”s 10 Min A.M.R.A.P. 10 One-Arm Alternating Dumbbell Snatch – 70/45 10 Box Jump Overs – 20/24 Extra – H.S.P.U.’s Working on Strict and Strict Deficit

Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…

W.O.D. Strength – In 12 minutes work up to a 2 rep max Deadlift 50-40-30-20-10 Double Unders Walking Lunges

Spring is 3 weeks away…hooray!!!! Skill/Strength – Squat Clean Thrusters W.O.D. – 5 RFT 15 Squat Clean Thrusters 95/65 10 C2B Pull-ups/20 C2B Jumpimg Pull-ups 10 Ring Push-ups (Games Style)

5 sets of : 4 Tempo Deadlifts weight is between 50-70% 1 RM Tempo = 0 to top, 2 second pause at top,7 second descend, 0 second pause on the floor. 4 RFT 35 Box Jump Overs 24/20 25 KBS 70/53 15 Goblet Squats 70/53 *20 min Cap*