2016/12/12-18

Monday 

STRENGTH
Strict Press @9111
5x6

CONDITIONING
"Precision"
7 min Ladder:
Wall Balls (20/14)
Knees-to-Bar
2-2, 4-4, 6-6, etc. 

Tuesday 

CONDITIONING
For time:
100 Hang Power Cleans (135/95)
-Run 200m every time the bar is set down-

MOBILITY
Barbell Mash Traps

Wednesday 

STRENGTH
Back Squat
10, 8, 6, 4, 2

CONDITIONING
"Mia Patella"
8 min AMRAP:
10 Pull-Ups
10 Ring Push-Ups
10 Air Squats

Thursday

STRENGTH
4 sets/ side:
KB Single-Arm Complex
Snatch x 3
Windmill x 2
TGU Lunge Return x 1
Half-Kneeling Press x 3

CONDITIONING
"Elf Suit"
For time:
100 Jumping Lunges
75 KB Swings (53/35)
50 Sit-Ups
25 Burpees

Friday 

CONDITIONING
"Grace"
For time:
30 (Power) Clean & Jerks (135/95)

STRENGTH
"Tabata Mannequin"
Bar Hang
Ring Support
Wall Sit

Saturday 

TBD