Dec 3 – 9, 2018

Push Jerk

3-2-2-1-1-1

Superset w/3 sets of Strict Pull ups

Set 1: Max effort

Set 2: 50% of set 1

Set 3: 50% of set 1

then,

On a 15min clock:

1-2-3-4-5-6-7-8-9-10

BB Front Squats

Burpees over the bar

Men: 135lbs

Women: 95lbs

*Find a 1RM clean in the remaining time.

Build to a 1RM Squat Snatch in 15 min

Superset w/3 sets of TTB

Set 1: Max effort

Set 2: 50% of set 1

Set 3: 50% of set 1

then,

22 min AMRAP

20 OHS 95/65lbs

15/12 Cal Row

20 BB Thrusters 95/65lbs

15/12 Cal Row

Build to a 10RM DB Bench Press in 15 min

Superset w/at least 3 sets of 8 Bent DB Rows per arm

then,

For time:

Buy-in, Accumulate 2 min in the Ring Support Hold

then,

“Annie”

50-40-30-20-10

DUs

Ab mat sit ups

5 sets of 100 ft Sled Push for max weight

*Score is total weight moved across top 5 sets.

then,

15 min AMRAP

2 Rounds of:

5 Power cleans

10 Front Rack Lunges

15 TTB

Then, 2 Rounds of:

5 Power cleans

10 Front rack Lunges

15 Bar MUs

Men: 135lbs

Women: 95lbs

*Alternate between TTB and Bar MUs (every 2 rounds) until 15 minutes is up.

5K Run or Row for time

For time: (Start with 5 burpees)

25 DUs

50 Push Presses 115/80lbs

75 DUs

100 Air squats

125 DUs

150 Mtn Climbers on 5lb plates

125 DUs

100 Air Squats

75 DUs

50 Push Presses 115/80lbs

25 DUs

*Stopping every 2 minutes to perform 5 burpees.

20min AMRAP

10 KB Dead lift

15 Russian KBS

20/15 Cal Row

25 Push ups

Men: 70lbs

Women: 53lbs