Strength
Front Squats
7-7-7-7-7  try for 70%+ for all sets
Wod
For Time:
21-15-9
Hang Power Clean 155/105lbs
Bar Facing Burpee
Chest to Bar Pull-Ups (sub regular pull ups ==> jumping pull ups ==> ring rows.. whatever movement you can keep a steady pace with

Pick a weight that you can keep moving with.

12/28/16

Strength
5×3 Power Position Power Hang Snatch

For time: Time Cap 25min
500m Row
50 Deadlifts 95/65
50 Hang Power Snatch 95/65
50 Over Head Squat 95/65
50 Push Press 95/65
500m Row

Strength Bench 7-7-7-7-7

WOD

5 rounds

12 wall balls

9 KB swings

7 sumo high pulls 135/95

Run 400m

NO 5AM OR 6AM TODAY

Strength-back squats 5 sets of 7. Higher weight than your sets of 10 last week. 70 percent or a little higher.

WOD-

“The Chief”

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles

12 days of Christmas, done exactly like the song.

1- Heavy clean and Jerk- start at a moderate weight and add weight every other round- on the 12 round go heavy!! (day)
2- Deadlifts (at the weight on your clean and jerk bar)
3- Hand Stand Push ups (sub hand release push ups)
4-Toes To Bar (sub knee raises)
5-golden ring dips 6-Kettle bell swings
7-Pull ups, Sub ring rows
8-KB or dumbell snatches
9 Calories on the rower
10 Wall Balls
11 burpees over your bar
12 assault bike calories.

So you do 1 clean and jerk to start
then move to day 2- so 2 deadlifts then one clean and jerk
then move to day 3- so 3 handstand pushups, 2 deadlifts, 1 clean and jerk
then move to day 4- so 4 toes to bar, 3 handstand push ups, 2 deadlifts, 1 clean and jerk
then move to day 5- so five ring dips, 4 toes to bar, 3 hand stand push ups, 2 deadlifts, 1 clean and jerk.

and so on and so on and so on.