12.6.16

Tuesday

A.
Every minute on he minute for 10:00
Hang Clean x 1 rep

B.
Complete as many rounds and reps as possible in 6 minutes of:
4 Hang Squat Cleans (185/125)
8 Handstand Push-Ups

Rest 4 minutes, and then …

Complete as many rounds and reps as possible in 6 minutes of:
10 Toes to Bar
20 Kettlebell Swings (53/35)
30 Double-Unders

11.30.16

A.
Back Squat
Every minute on the minute for 5:00 (5 sets:)
2 reps (build)

1:00 rest then…

Every 2:00 for 10:00
1 rep (build)

[16:00 Total]

B.
Every minute on the minute for 12:00
1 – 5 Bar Muscle-ups
2 – 7 Box jump overs (24/20) + 7 Thrusters (95/65)

11.28.16

Monday
A.
Every minute on the minute for 10:00
Hang Clean x 1 rep

B.
Complete as many rounds and reps as possible in 4 minutes of:
4 Hang Squat Cleans (185/135)
4 Muscle-Ups

Rest 4 minutes, and then…

Complete as many rounds and reps as possible in 4 minutes of:
8 Ground to Overhead (135/95)
8 Chest-to-Bar Pull-Ups