12/21/17: Thursday: Oly 6:30pm

Snatch Grip Push Jerk 3-2-1-1-1 Push Jerk for load: #1: 3 reps #2: 2 reps #3: 1 rep #4: 1 rep #5: 1 rep Snatch Balance 3-2-1-1-1 Snatch Balance for load: #1: 3 reps #2: 2 reps #3: 1 rep #4: 1 rep #5: 1 rep Overhead Squat 3-2-1-1-1 Overhead Squat for load: #1: 3…

12/20/17: Wednesday

12 Days of Christmas

1 100m Run

2 Clean and Jerks 155/105

3 Handstand Push-ups

4 Front Squats

5 Ring Dips

6 Burpees

7 Kettlebell Swings 70/55

8 Box Jumps 24/20

9 Wall-balls

10 Chest to Bar Pull-ups

11 Shoulder to Overhead

12 Burpees over a bar

12/19/17: Tuesday: Oly 6:30pm

Push Press 6×2

Push Press for load:

#1: 2 reps

#2: 2 reps

#3: 2 reps

#4: 2 reps

#5: 2 reps

#6: 2 reps

5 Rounds for time and reps

Max effort push press in 1 attempt (75% of bodyweight)

Sprint 100m

Max effort ring dips in 1 attempt

Sprint 100m

Rest 1 Minute