12/31 Monday

A1. Power Snatch, 1 rep x 5 sets, 2 min – build to a 1RM

A2. CGBP @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

B1. Power Clean, 1 rep x 5 sets, 2 min – build to a 1RM

B2. Wtd Ring Dip @ 20X1, 1 rep x 5 sets, 2 min – build to a 1RM

C. AMRAP Kipping HSPU x 1 set

D. 5 unbroken C2B Pull-ups x 20 sets for time

12/3 Monday

XFitSport/Fitness

 

Warm-Up

500m Row

3rnds: maintain constant movement!

5 box jumps

5 push ups

5 pullups

5 Squats

 

WOD

A1. Power Snatch Cluster, 1.1.1 x 4 sets,  90sec

A2. CGBP @ 20X1, 3-5 reps x 4 sets, 90 sec

B1. Below Knee Hang Power Clean, 4-5 reps x 4 sets, 90sec – do not drop the bar b/t reps

B2. HSPU – strict, AMRAP head to floor x 4 sets, 90sec

C. Pull-ups, 5 unbroken x 10 sets for time

 

* if you cannot perform STRICT hspu complete 5 hspu negatives @ 4 second eccentric. Controlled top to bottom