12/16/14

16th
AM:
20-30 minutes AD 80%
Every 5 minutes complete 10 burpees

PM:
A. Clean and Jerk; 2-3x4; Rest 3 minutes - build per set, speed out of the hole focus, upper back staights straight, no drop in elbows

135#
185#
225#
255#

B. Block Power Snatch EMOM; 2 reps every 60 seconds, start at 65% of 1RM PS

DNF
C. Segmented clean deadlift x2 + Hang Clean pull x1; Build complex to something heavy but fast in 15 minutes or less



D. Pressing snatch balance x1 + Snatch Grip Push Press x3; Build complex in 12 minutes



+
8 minutes
Max TGU 1.5 pood

Rest 2 minutes

8 minutes
3 wall walks
5 strict pull ups on rings