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Tuesday

Warmup: 8 min AMRAP

300 meter row

15 OLY Bar OHS

5 HSPU's

++++++++++++++++

15 mins to establish a working Clean & Jerk weight

++++++++++++++++

5 Rounds for time:

6 Clean & Jerks @ 65% of working weight

6 Back Squats with same weight

Run around the building

+++++++++++++++++

Burnout: 5/3 MU's

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Endurance: at ECC @ 6 am

30 min AMRAP

5 Pullups

10 Pushups

15 KBS

Run around building

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Wednesday

Warmup: 3 Rounds ~ Not for Time

2 Laps

2 Rope Climbs

10 Burpee Box Jumps

+++++++++++++++++++

"Linda" 10!

Deadlift 1.5x BW

Bench 1x BW

Clean .75xBW

+++++++++++++++++++

Cash out:

OTMx10 of 3 Back Squat with band @ 65%

4x5 Sotts Press ~ Increase load

5x 3-position Snatch @ 60-70% (work on sitting in the bottom)

Burn out: 5/3 MU's

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Thursday - Merry Christmas

One Class @ 9:30!

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Friday

One Class @ 930!