23 DEC 2014

AMRAP in 4:00

Power Cleans x 5
Front Squats x 5

AMRAP in 8:00

Power Cleans x 10
Lunges x 10 (es)

AMRAP in 12:00

Power Cleans x 15
Push Press x 15

16 DEC 2014

4 Rounds

Lunges x 15 (es)
Toes to Bar x 15
Push Ups x 15
Clean to Squat Left x 15
Clean to Squat Right x 15
Pull Ups x 5

9 DEC 2014

Ladder Down 10-1 Partners

Push Press (#95/65)
Front Squat (#95/65)
OH or Racked Lunges (#95/65)
Rows (#95/65)
Floor Wipers
Rollouts

2 DEC 2014

AMRAP in 8 Minutes x 3
As much work as possible in 8 minutes:
8 x Pull Ups
8 x Lunges per leg
Rest 2:00 minutes

As much work as possible in 8 minutes:
8 x Med Ball Cleans
8 x Push Ups
Rest 2:00 minutes

As much work as possible in 8 minutes:
8 x Dead Snatches per hand
8 x Ab Mat Sit Ups