12/14/15 - JJ

• 1 Squat Clean, 185/11
• 10 Parallette Handstand Push-ups
• 2 Squat Clean, 185#
• 9 Parallette Handstand Push-ups
• 3 Squat Clean, 185#
• 8 Parallette Handstand Push-ups
• 4 Squat Clean, 185#
• 7 Parallette Handstand Push-ups
• 5 Squat Clean, 185#
• 6 Parallette Handstand Push-ups
• 6 Squat Clean, 185#
• 5 Parallette Handstand Push-ups
• 7 Squat Clean, 185#
• 4 Parallette Handstand Push-ups
• 8 Squat Clean, 185#
• 3 Parallette Handstand Push-ups
• 9 Squat Clean, 185#
• 2 Parallette Handstand Push-ups
• 10 Squat Clean, 185#
• 1 Parallette Handstand Push-ups

**Original RX is with Parallette but we will not be using parallettes

12/12/15

• Coaches Warmup
• 
  
• 25 Front Squat (115/75)
• 40 Situps
• 2k Row / 1600 M run
• 40 Situps
• 25 Front Squats

12/11/15

• WARMUP: 3 rounds not for time
• 
  
• 2 wall walks
• 6 hollow rocks (rock back and forth = 1 rep)
• 20 double unders (or double under practice)
• 
  
• A. Floor Press 5-5-5-5-5
• 
  
• B. 5 rounds
• 
  
• 12 Sumo DLHP (95/65) / KB for BC
• 10 KB American Swings (55/35)
• 10 men / 7 women bike calories

12/10/15

• warmup: line drills. Hip and Shoulder mobility
• 
  
• A. Thruster (off the rack) 5-3-3-1-1
• 
  
• B. 
• 
  
• 15 Strict HSPU
• 20 Bar facing burpees (2 feet hop over)
• 30 alternating Front Rack Lunges (95/65)
• 40 OHS (95/65)
• 30 alternating Front Rack Lunges (95/65)
• 20 Bar facing burpees (2 feet hop over)
• 15 Strict HSPU

12/08/15

• warmup - hang sqt sntch tech
• 
  
• A. Hang Squat Snatch 1 EMOM, for 13 minutes
• 
  
• B. AMRAP 7
• 
  
• 5 Power Snatch (115/75)
• 20 Double Unders / 40 singles
• 
  
• rest 5 minutes
• 
  
• AMRAP 7
• 2 Power Snatch (165/105)
• 20 double unders / 40 singles