Friday, 12-30-16

Strength: E2MOM Clean and Jerk 3 Cleans + 1 Jerk @60%, 65%, 70%, 75% Deadlifts 5X3 Sets 1-4 Betw. 60 and 75% Set 5 @ 82.5% Three rounds for time of: 135/95 pound Hang power clean, 15 reps 15 Burpees

Angie 100 Pull Ups 100 Push Ups 100 Sit Ups 100 Air Squats

Skills 15 min Handstand walk practice WOD 25 Min EMOM Min 1- 65% of 1 RM Sq. Snatch Min 2- 70% Min 3- 75% Min 4- 80% Min 5- 85%

Bench Press 4×10 build up in weight.. follow each set of bench with a max set of Push Ups, go to failure with the push ups. 4 RFT 15 DB Push Press 50/35 12 DB Power Clean 9 Burpee over DB’s *24 min Cap*

For time: 15-1 Hang Power Clean *6 Burpees between sets* *Weights start at 95/65 and incease each round by 10/5* *30 min Cap* Skill Work

Strength/Skill:  8 sets @ 70% with a 1:30 rest in between Clean Deadlift + Clean Deadlift Pull + Hang Power Clean + Hang Squat Clean rest 10 sec.+ Squat Clean 12 Min AMRAP 50 D/U’s 10 Box Jumps 15 Sit Ups