5 December 2015 5 December 2015
Saturday 5 December 2015 '5 December 2015'

12108879_10206884392656080_9207733141752401475_n1. Warm-up level 2
a. Hip extension 1×15 then 3×10 hugging 45/25lbs plate
b. 3 Rounds
10 Empty bar high hang squat clean
5 Kipping HSPU w/3 second hold at the top of each rep

2. OLY
Squat clean 3×5 @75% – Drop and reset each rep

3. Met-Con
3 Rounds
25 Wallballs 30/20lbs
20 cal row
15 Ring dips

Extra, depending on your weaknesses, choose TWO of the following:

4-5a. Interval Work
3 Rounds
15 Thrusters 155/105lbs
25 HSPU
Rest 90 seconds

4-5b. Bitch Work
Run 800m
Rest 1:1
Run 600m
Rest 1:1
Run 400m
Rest 1:1
Run 200m

4-5c. Strength
AMRAP 5 minutes
Double KB clean and jerk 70/53lbs

4-5d. Accessory
Max effort dead hang from pull-up bar
Rest 1 minute
Repeat
Rest 30 seconds
Repeat

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