Monday December 30, 2013

Basic:

1. Squat, Press or Deadlift 3 x 3-5 reps*
*Whatever lift you did not hit last week

2. 10 minutes of  Hang Power Clean skill work with empty Barbell

3. EMOM 12 minutes

2 Box Jumps (as high as possible)
30 Single-unders

Fitness and Performance:

1. Squat, Press or Deadlift 3 rep max*
*Whichever lift you did not re-test last week
or if you test all 3 lifts last week -
Work on gymnastics skill of your choice.

2. In 10 minutes work-up to your heaviest 3 rep Power Clean or Hang Power Clean

3. EMOM 12 minutes:

2 Power Cleans or Hang Power Cleans*
10 Double-unders

*80% of today's heaviest 3 rep Power Clean