Friday 12/23

1) Clean Pull + Low Hang Clean + Jerk
-as heavy as you can for 6 sets

2) Superset the following
5 Weighted Strict Pull-ups
7 Push Press (unbroken you pick the weight)
rest as needed between sets
5-6 sets or go for 15 minutes if you feel you need more volume here

This is for those of you that can make it in before the 12 or 2 class:
3) No pacing per round max effort don't worry about the next set:
For Time:
25 Cal Row
20 Cal AB
15 Power Cleans (135/95)

rest 2:00

FT:
20 Cal Row
16 Cal AB
12 Power Cleans (175/120)

rest 2:00

FT
15 Cal Row
12 Cal AB
9 Power cleans (195/130)

rest 2:00

FT:
12 Cal Row
9 Cal AB
6 Power Cleans (225/155)

4) Class Workout:
3 Teams
Relay style
25 Sit-ups
20 DB Snatch (70/40)
Shuttle run