12242013

12242013

PROGRAM A)

1)Clean+push jerk@65%x 3(1+1)x5

2)5 RFT:
Run 400m
8 T2B
16 OHS @ 40% front squat

PROGRAM B)

Strength:

1) Work up to a heavy working weight of power snatch+snatch grip push press+overhead squat 2+2+2 then 5 Rnds of complex at working weight

Cond: 12 Days of Christmas-The Outlaw Way

1 Clean and jerk 225/150

2 Muscle ups

3 Box jumps 36/30

4 Hang squat snatch 115/75

5 Bar facing burps

6 Push press 115/75

7 Pistols alternating sides

8 T2B

9 Wall balls 20/14

10 C2B pull ups

11 Handstand push ups

12 Front squats 225/150

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