Gym medium
Thruster 6x4

Thruster 6x4 Use the same weight for each set. Rest as needed between sets.

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AMRAP 1

AMRAP 3 mins: Thrusters and Pull-ups

Complete as many rounds as possible in 3 mins of: 21 Thrusters, 95/65 lbs 21 Pull-ups

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AMRAP 2

AMRAP 3 mins: Thrusters and Pull-ups

Complete as many rounds as possible in 3 mins of: 15 Thrusters, 95/65 lbs 15 Pull-ups

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AMRAP 3

AMRAP 3 mins: Thrusters and Pull-ups

Complete as many rounds as possible in 3 mins of: 9 Thrusters, 95/65 lbs 9 Pull-ups

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Nothing assigned for December 5, 2016

Back Squat 3-3-3

Back Squat 3-3-3 Rest as needed between sets.

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Front Squat 2-2-2-2

Front Squat 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.

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3 RFT: Thrusters and Row Calories

3 rounds for time of: 15 Thrusters, 115/85 lbs 20 Row Calories

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Nothing assigned for December 5, 2016

Black Box Barbell

Snatch (From 18" Blocks) : 2-2-2-1-1

Snatch (From 18" Blocks) 2-2-2-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

18” Blocks, Snatch 2x2 60%, 1x2 65%, 2x1 70%

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Black Box Barbell

Lifting: Power Clean (Displaced)s and Jerks

Power Clean (Displaced) 2-2-2-1-1, using heaviest weight per set Jerk 2-2-2-1-1, using heaviest weight per set

[Displaced] Power Clean + Jerk 2x(2+2) 60%, 1x(2+2) 65%, 2x(1+1) 70%

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Black Box Barbell

Snatch High Pull (From Bench) : 3-3-3-3-3

Snatch High Pull (From Bench) 3-3-3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.

Snatch High Pull from Bench 2x3 65%, 1x3 75%, 2x3 85%

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Black Box Barbell

Jerk 5x3

Jerk 5x3 Use the same weight for each set. Rest as needed between sets.

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Gym Activity

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