Strength & Conditioning 15-12-9-6-3 power cleans (Unbroken sets, :30 rest between sets, you choose weight, same weight across) MetCon For time: “Grace” 30 C/J (135/95)
Strength & Conditioning 5x3 front squat (3 sec pause, build) 4x8 straight leg DL MetCon For time: 21 DB thrusters (40/25), 75 DU, 18 DB thrusters, 75 DU, 15 DB Thrusters, 75 DU
Strength & Conditioning 4x10 Front squat 4 sets: 20 sit ups, 10 T2B, 30 russian twists, 1 min plank hold MetCon For time: 50 SDLHP (75/55), 50 thrusters(75/55), 800m run
Strength & Conditioning 6x 1 Strict press +3 push press +5 push jerk 4x10 bent over rows MetCon 4 rounds: 400m run, 15 bar facing burpees, 6 shoulder to OH (185/125) * No exercises will be performed outside this week. The run will be changed to something else.
Strength & Conditioning 8X2 Clean Pulls + 2 Squat Clean Thrusters MetCon 4 Rounds For Time 50 Double-unders 10 Hang Power Cleans (135/95) 10 Burpees over the Bar 400M Run
Strength & Conditioning 8X2 Snatch Pulls + 2 Power Snatches 4X3 Strict Toes-to-Bar + 3 Kipping Toes-to-Bar + 3 Strict Toes-to-Bar MetCon For Time 800M Run 45 Hang Power Snatches (75/55) 800M Run
December 3rd: Luis Espinoza December 6th: Zachary Martin December 8th: Paul Miller December 9th: Janet Barrett December 11th: Adilene Meza December 18th: Luis F Lopez Ben Harrold December 29th: Lucy Baltazar December 30th: Jeri Johnson December 31st: Daniel Aguilar