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1.  Complete 20 rounds for max reps

30 seconds of thrusters, 115/75

30 seconds of rest

 

2. Gymnastic skills

In 5 minutes accumulate as much time in a handstand as possible.  Beginners may use a wall for support.

19 Dec 2013

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1. Push Press – 7×2

2. “Badger”
Three Rounds for time of:  
30 Cleans, 95#  
30 Pull-ups
Run  800 meters

19 Dec 2013

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1. Heaving Snatch Balance – 12 minutes to find your max for the day

2. 3 x AMRAP 3
10 Box jumps, 20″
10 Russian Swings, 32/24

Rest 3 minutes between each AMRAP

18 Dec 2013

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1. EMOM 20
ODD – 2 Snatch @ 70%
EVEN – 8 Pull-ups

2. Dip Holds – 8×20/10
ODD – Hold at the top
EVEN – Hold at the bottom

15 Dec 2013

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1. Position 1 Clean – 6×2

2. AMRAP 12
30 Double Unders
15 Overhead squats, 95/65
7 Toe 2 bar

12 Dec 2013

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1. Back Squat – 3×5

2. “Rahoi” – TEST DAY
AMRAP 12
12 Box Jumps, 24/20
6 Thrusters, 95/65
6 Bar facing burpees

11 Dec 2013

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1. Position 1 snatch – 6×3

2. Run 3 x 2:00 (500M)
rest 1:00 between efforts

11 Dec 2013

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1 Skin the cats – 3×5
1 L-sit hold – 8 x 20/10

3. EMOM 15
2 clean @ 90% of weight moved last week

10 Dec 2013

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1. Bench Press – 3×5

2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Rest 1:00

09 Dec 2013

120913

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1. Jerk – 5×2

2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows


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