121718-122118
Monday 121718 Strength/Skill Split Jerk 5,3,1,1,1 *5 moderate *3 moderate heavy *1,1,1 heavy or building Conditioning AMRAP 10 200m run 10 shoulder to overhead (155/105)/(115/75) Tuesday 121818 Strength/Skill Front Squat 5,3,1,1,1 *5 moderate *3 moderate heavy *1 heavy AMRAP 20 Min 1-18/14 calorie row Min 2- 15 Dumbell Front Squats (50/35) Min 3- 10 Burpee Box Jumps Min 4- rest Wednesday 121918 5 Rounds For Time 20/18 Calorie Row 15 Power Cleans 9 HSPU *sub HSPU for push ups on box Thursday 122018 Every 4:00 for 5 Sets 15 Kettlebells (53/35) 15 Burpees 15 Toes to Bar Friday 122118 Open Workout 13.3
150 Wall Balls 90 Dubs 30 Muscle Ups Cool Down 3 Min Flush on Any Machine + 3 Min Foam Rolling
