9 December 2014 8 December 2014
Tuesday 9 December 2014 '9 December 2014'

Athletic Conditioning 0930/1930

Shoulder Press & Deadlift:
3@70%, 3@80%, Max Effort @90%

MetCon:
2 Rds for time of:
15-Hang power cleans (115/75)
10-Handstand push-ups
30-Air squats
10-Pull-ups

0530 and 1630-1830

BBG:

7X2 Paused Back Squats (3 count pause at absolute rock-bottom depth)

Conditioning:

15 Power Snatches 95/65#
30 Lateral Hurdle Jumps (over bar)
9 TTB
12 Power Snatches 105/75#
30 Lateral Hurdle Jumps (over bar)
12 TTB
9 Power Snatches 115/85#
30 Lateral Hurdle Jumps (over bar)
15 TTB

20:00 Time Cap

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