Thursday 12-17-15

Strength/Skill – Shoulder Press – 5-5-3-3-1 10-1 Deadlift 205/155 Toes to Bar Box Jumps 24/20

Strength: Every 90 sec for 7 sets Snatch 3 @ 60% 3 @ 65% 3 @ 70% 3 @ 75% 3 @ 80% 3RM Attempt X 2 Back Squat 6 @ 70% 6 @ 75% 6 @ 78% Then find your 6 RM Complete as many rounds as possible in 10 minutes of: 10 burpees…

Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30

Thanks to everyone who donated to the Thomas Valva Fundraiser this weekend. Through your generosity we raised $ 2320.00.   8 Sets 5 Front Squats 8 Back Squats 65% of Front Squat Rest 2 Min Between Sets Annie 50-40-30-20-10 D/U’s Sit Ups

I want to thank everyone for making Jolly 51 such a success. We raised over $2100.00!!! Thank you, thank you, thank you!!!   Warm Up: 2rds at easy pace 5 Very light DB upright row to press 10 BB Muscle Snatch 10 BB Snatch Grip Push Press 10 BB OHS 12 min EMOM – Not…

“10 min EMOM 1- 5 Strict press @70% 1RM 2- 7 Bent Over Row with SP weight 25 min Descending ladder AMRAP 100m run 20 Burpee 100m run 19 Burpee 100m run 18 Burpee 100m run…. …100m run 1 Burpee”