Tuesday - 12/26/17

A.) Push Press

- Heavy single

B.) 12 min time cap

200m sled pull 120/80

40 HSPU

20 T2B

200m reverse sled drag

40 Ring dip

20 T2B

——————————

C.) strength

•clean + jerk , speed

(1+1) x 13 @ 62-67 , on a 45sec clock

•Dead stop front squat (blocks or rack, starting at bottom position of front squat)

13setsX1reps @ 70% of clean

•Bench

- heavy pause set of 1

- 2xME @ 50%

•Metcons

D.) 5 rounds - for quality

3 deadlifts  @ 185/125

2 hang snatch

1 OHS

E.) 6 rounds

12 DB ohs 55/35

6 burpee box over 24/20

1 legless rope climb

• alternate rounds w/ a partner, each doing 6 rounds

F.) 6 rounds 1:1 work to rest

15 GHD situps

400m row

12 Paralette pushups

12 Goblet lunges