Wed. 12/17/14
Front Squat 4×5 – hit rock bottom then execute a 3second Hold – For Tme 25 Power Snatch (85/63) 250m Row 25 Power Snatch 250m Row 25 Power Snatch – Rest & Set Up 10-15 Min. – For Time 21-15-9 KBS (24/20) Goblet Squats “…….”
Tues. 12/16/14
Snatch Work – 15min AMRAP 1st Min. 10 Burpee Box Jumps (20/16) 2nd Min. 10 Pull Ups 3rd Min Triangle Turnaround
Mon. 12/15/14
Santa Clause Coming! Santa Clause Coming! – Bringing Lifting Shoes for the Nice.
Fri. 12/12/14
10min- MU Progressions and Practice – 3-6-9-12-9-6-3 Rx (115/88) Thrusters – Any Way – (BR,FR,Cluster,Jerkster all ok) Pull Ups Buy Out: 10 Snatch or C&J – Any Way – (Ground or Hang, Power or Squat)
