December 30, 2016

BBG
20:00 to establish a 1rm Back Squat

Conditioning
14.414:00 AMRAP of:

60 Calorie Row
50 T2B
40 Wall Balls (20/14)(10’/9′)
30 Cleans (135/95)
20 Muscle-ups

Barbell Program
Snatch Complex
(1 snatch pull, 1 power snatch, 1 squat snatch)
50%, 60%, 70%, 70%

OHS
1 x 3@50%
1 x 3@60%
2 x 3@70%

Clean Grip lift off
with 5 sec hold at knee
1 x 3@70%
1 x 3@80%
2 x 3@90%

Lunges (bar on back 1 rm clean)
3 each leg
1 x 3@50%
1 x 3@60%
2 x 3@70%

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