121117-121517

Monday 121117

Midline

3 Rds

10 TTB

15 Supermans

15 Russian Twist

15 Supermans

:20 L Sit

15 Supermans

Conditioning

0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65)

Tuesday 121217

Strength

Front Squats

2X5

2X3

2X1

For Time: 10 Strict Pull-ups, 10 Burpees 10 Strict Pull-ups, 10 Burpees 10 Strict Pull-ups, 10 Burpees 20 Push-ups, 10 Burpees 20 Push-ups, 10 Burpees 20 Push-ups, 10 Burpees 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees 30 Air Squats, 10 Burpees

Wednesday 121317

EMOM X 9

1 Power Snatch + 1 Hang Squat Snatch

AMRAP 20: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar

Thursday 121417

Back Squats

2X20

Teams of 2 8 Rounds For Time: 400 Meter Row 200 Meter Run

**Rest while partner works!**

Friday 121517

EMOM X 5

1 Clean and Jerks

EMOM X 4

2 Clean and Jerks

EMOM X 3 3 Clean and Jerks

EMOM X 2 4 Clean and Jerks

EMOM X 1

5 Clean and Jerks

3 Rounds: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)