20161231

20161231:

WEIGHTLIFTING (10:00 AM)
1. Snatch: 4×65, 4×70, 4×75, 3×80, 2x3x85

2. Clean & Jerk: 3+1×65, 3+1×70, 3+1×75, 3+1×80, 2×3+1×85

3. Back Squat: 4×78, 1×83, 4×78, 1×86, 4×78, 1×88

4. Good Mornings: 5x3xAHAP

WOD (11:30 AM)
20:00 AMRAP:
10 Power Snatch (95/65#)
10 Jumping Lunges
10 Chest-to-Bar Pull-ups
10 Thrusters (95/65#)
10 Box Jumps (24/20#)

Comp:
1. Gymnastics Conditioning
Choose one of the following:
A. 1 sets of 20 unbroken muscle-ups
B. 2 sets of 12 unbroken muscle-ups
C. 3 sets of 8 unbroken muscle-ups
D. 4 sets of 7 unbroken muscle-ups
E. 5 sets of 5 unbroken muscle-ups

2. Conditioning
For time:
1 Round of Eva
2 Rounds of Kelly
1 Round of Eva

1 Round Eva = 800m Run, 30 KB Swings (32/24kg), 30 Pull-ups
1 Round Kelly: 400m Run, 30 Box Jumps (24/20″), 30 Wallballs (20/14#)

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