December 2015

COMP OLY Snatch from Blocks 65%x3, 70%x2, 75%x2x3 Strength Push Press Build to heavy 5 rep Then 2×5@ 90% Gymnastics 1) For Time: 50 Strict Handstand Pushups 2) For Time: 50  Toes-to-Bar MetCon 1.5 rounds 3 minutes row 300M Plus max effort box jumps Rest 1 minute between sets 2.Every 2 minutes for 14 minutes:

COMP Strength Overhead Squat @ 30X1 tempo OTMx6 3 Increasing 60% to start increase 5% each round from there Notes Three seconds down, no pause, normal speed up Gymnastics For Time: 30 Strict Pullups 25 hollow rocks 1:00 L-Sit MetCon 6 rounds for time: 8 Deadlifts, 95#/65# 6 Hang Power Cleans, 95#/65# 4 Front Squats,

OLY Clean from Blocks 65%x3, 70%x2, 75%x2x3 Strength Back Squat: 6×6 @70 increase from last week Snatch RDL: Go as low as possible with perfect form. Focus on loading hamstrings. 3×10 across MetCon 21-18-15-12-9-6-3 For Time: Double Unders Airbike Calories

COMP OLY Snatch + Overhead Squat 75%x1, 80%x1, 85%x1, 90%x1, build to heavy 1 then 85%x1x3 Metcon In 10 minutes complete 1 mile run plus max clean and jerk at 135/95 rest 3 minutes in 7 minutes complete 800M run plus max reps power snatch 115/75 rest 3 minutes in 4 minutes complete 400M run