December 10, 2016

Strength/Skill
1A) 4 x :30 “L-Sit”
1B) 4 x 3 TGU

Conditioning
20:00 AMRAP with a partner

Partner 1: 500m Row

Partner 2: AMRAP:

12 OH Plate Lunges (20kg/15kg)
12 Box Jumps
12 Pull Ups OR Ring Rows

Partner 1 Rows while Partner 2 does AMRAP
When P1 is done with their Row partners switch
and P1 picks up where P2 ended in AMRAP

Barbell Program
Power Snatch
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@70%

Jerk Balance
1 x 5@50%
1 x 5@60%
2 x 5@70%
1 x 5@60%

Power Clean
1 x 5@50%
1 x 5@60%
1 x 5@70%
1 x 5@80%
1 x 5@70%

RDL
1 x 5@50%
1 x 5@60%
1 x 5@70%
2 x 5@80%
1 x 5@70%

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