8 December 2014 7 December 2014
Monday 8 December 2014 '8 December 2014'

Athletic Conditioning 0930/1930

Squat:
3@70%, 3@80%, 3+@90%

MetCon:
35 Double under Buy-in
Then-
3 Rds of:
10-Walking lunges w/KB overhead (16/12kg)
10-GHD/Ab-mat sit-ups
10-Box Jumps (24/20)
10-Deficit push-ups
Then-
35 Double under cash out

0530 and 1630-1830

BBG:

5X1 Hang Clean + Jerk – work to a max single for the day

Conditioning:

1) ME DU in 2:00

*Rest exactly 5:00 between 1 & 2.

2) 8:00 AMRAP of:

8 C2B Pullups
12 (alternating) Front Rack BB Step-ups 24/20″ @ 95/65#
24 Push Press 95/65#

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