1 December 2014 (The day the mustache died) 1 December 2014
Monday 1 December 2014 '1 December 2014 (The day the mustache died)'

Athletic Conditioning 0930/1930

Add 5 pounds to your 1RMs for bench and shoulder presses and 10 pounds for squats and deadlifts, and recalculate training weights using the new numbers.

Strength:
Squat: 5 at 65%, 5 at 75%, 5+ at 85%

MetCon:
E2MOM for 20 mins of:
200m Row
Burpee over the rower (12F/15M)

4 Power Snatches (135/95)
20 Double Unders

Alternate between each couplet every two minutes.

BBG:

5X1 Hang Clean (just above knee) + Jerk – work to a max single for the day (no more than 5 attempts), rest as needed

Conditioning:

EMOM for 16:00-

As fast as possible…

5 Pull-ups
10 HR Push-ups
15 Air Squats

With the remainder of the minute – on odd minutes only (1:00, 3:00, 5:00, etc.) – complete ME Burpees.

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