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1:

Snatch : 1x1

Snatch 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day

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2:

Clean & Jerk : 1x1

Clean & Jerk 1x1 Use the heaviest weight you can for the set.

Work up to a heavy single for the day

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3:

Front Squat : 5-3-1-5-3-1

Front Squat 5-3-1-5-3-1 Use the heaviest weight you can for each set. Rest as needed between sets.

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Skill Training:

10 RFQ: Weighted Shrugs, Dip Shrugs, Bent Over Shrugs and Scapular Push-ups

10 rounds for quality of: 8 Weighted Shrugs, pick load 8 Dip Shrugs 8 Bent Over Shrugs 12 Scapular Push-ups

Weighted Shrugs- choose a weight where 10 reps wouldn't be possible Dip Shrugs- weight these if needed

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Cindy

Complete as many rounds as possible in 20 mins of: 5 Pull-ups 10 Push-ups 15 Air Squats

*Pick a pace you can maintain throughout. Break up the push-ups early. Scales: Pull-ups = ring rows Push-ups = knee push-ups

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5 RFT: 200 m and Dumbbell Push Jerks

5 rounds for time of: Run, 200 m 10 Dumbbell Push Jerks, pick load

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Nothing assigned for December 15, 2018


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