Monday, 12-29-14

Strength/Skill – BTN Push Press 3RM 3 Rounds 10 Deadlifts – 95/135 10 Front Squats – 95/135 10 Hang Power Cleans – 95/135 10 Push-Jerks – 95/135

Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…

0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean

Strength/Skill – Weighted Push-up 5-5-5-5 21, 18, 15, 12, 9, 6 Power Cleans 115/85 Front Squat 115/85 Box Jump 24/20

Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each

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