Tuesday 2017.01.03

Jan 2, 2017

Conditioning

Complete as many rounds as possible in 5:00 of:

• 5 Overhead Squats (95/65)
• 7 Toes to Bar

Rest 2:00

Complete as many rounds as possible in 5:00 of:

• 7 Wall Balls (30/20)
• 5 Chest to Bar Pull Ups

Rest 2:00

Complete as many rounds as possible in 5:00 of:

• 9 Thrusters (95/65)
• 3 Bar Muscle Ups

Optional Independent Work

3 Sets:

• 5-10 Renegade Row per side
• 8 Dumbbell Tricep Overhead Extension
• 30m Kettlebell Waiter’s Walk per side

Monday 2017.01.02

Jan 1, 2017

Strength

Every minute, on the minute, for 6:00:

Performance:

• 2 Position Clean and Jerk @ 75%
  • Mid-thigh, knee, jerk

Fitness:

• 2 Hang Cleans and Jerk

Conditioning

In 15:00, climb the ladder, adding 3 reps each round:

• Wall Ball (20/14)
• Calorie Row or Bike
• Power Clean (135/95)

Optional Independent Work

3 Sets:

• 3 Snatch Balance
• 3-5 Pull to Push Muscle Up Drill
• 4-6 Half Kneeling Bottoms Up Kettlebell Press