12/9/15: Wednesday
Snatch Grip Push Jerk
3-2-1-1-1
Snatch Balance
3-2-1-1-1
Overhead Squat
3-2-1-1-1
then
7 Minute AMRAP
Squat Snatch (135/95)
12/8/15: Tuesday: Oly Club 7:30pm
EMOM for 9 Minutes 1: Max – 50# Clean and Jerk 2: Max – 40# Clean and Jerk 3: Max – 30# Clean and Jerk then 3 Rounds in 4 minutes 400m run max effort clean and jerk (135/95) in 4 minutes 400m run max effort squat clean thruster (135/95) in 4 minutes 400m…
12/7/15: Monday: Nutrition Challenge Starts Today
Squat Strong
Week 6/Day 1
“Repeated Effort”
then
12 Minute AMRAP
8 Pistols
10 Wall-balls (20/16)
12 Kettlebell Swings (70/55)
12/4/15: Friday
21-15-9
Push Jerk (115/75)
30 Russian Twists (each side)
100 double unders after each round
then
Accessory Work
5×10 good mornings
superset with
banded pull throughs
