December 30, 2017

Weightlifting: Hang Snatch (3-3-3-3-3)
*Stay within 60-70% of your 1RM
Conditioning: AMRAP x 20:00
Partner “Nate”
2 Mucle Ups
4 Handstand Push Ups
8 Kettlebell Swings 70/53

Conditioning: AMRAP x 20:00
Teams of 2
100 Box Jumps 24/20
50 Push Ups
100 Sit Ups
50 Goblet Squats 53/35

Conditioning: 4 Rounds For Time
“Strong Walkabout”
200M double KB farmers carry
200M barbell carry
Rx 70/53 KB, 135/95 barbell
*5 burpee penalty for every drop, not counting the transition between KBs and barbell.
Conditioning: AMRAP x 45:00
“Iron Triathlon-ish”
1.5 BW Deadlift
BW Bench Press
.75 BW Power Clean
start with 1 rep each lift, then do 2 reps of each lift, then 3 reps….proceed with this pattern for 45 min.( time cap)
RX is prescribed weight listed above. Post loads in comments. If no benches are available, sub push-ups for bench press. Can be completed with partners sharing the bench and bars.
Conditioning: 6 Rounds for Time
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
*In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010