12/18/2017 – Monday

Tier 1, 2, 3, Competitor

A) Clean Pulls 7×3
*80, 85, 90, 95, 100, 105, 110% of 1RM Snatch

B) Hang Clean 5×2
*Start at 70% and work up

C) Clean 3×1
*Stay in the 80-100+% range

Accessory

Strength –
GHD Hip Extension 4x 12-15
Glute Ham Raise 4x 8-10

Gymnastics –
For Time:
10 Strict Deficit HSPU 45+25/25+15
20 Strict HSPU
30 Kipping HSPU

Metcon –
E3MOM x 4
40 Double Unders
25/20 Calorie Row
10 Burpees

12/16/2017 – Saturday

Tier 1, 2, 3, Competitor

As a team of 2…

3 Rounds of:

AMRAP 2
Max Calorie Row or Bike
Max Reps Burpees
*Work at same time, switch as needed

Rest 2 Minutes

AMRAP 2
Max Double Unders
Max KB Swings 70/53 53/35
*Work at same time, switch as needed

Rest 2 Minutes

AMRAP 2
Max Reps Shoulder to OH 135/95 115/75 95/65
Max Reps Hanging Knee/Straight Leg Raise or Toes to Bar
*Work at same time, switch as needed

Rest 2 Minutes

12/15/2017 – Friday

Tier 1

A) OH Squat 10-8-6-4-2

B) 3 Rounds for Time:
400m Run
12 Hang Power Snatch or DB Snatch
12 Ring Rows

Tier 2

A) OH Squat 10-8-6-4-2

B) 3 Rounds for Time:
400m Run
12 Hang Power Snatch 95/65
12 Pullups

Tier 3

A) OH Squat 10-8-6-4-2

B) 3 Rounds for Time:
400m Run
12 Hang Power Snatch 115/75
12 Pullups

Competitor

A) OH Squat 10-8-6-4-2

B) 3 Rounds for Time:
400m Run
12 Hang Power Snatch 135/95
12 Chest to Bar Pullups

Accessory

Strength –
GHD Hip Extension 4x 12-15
Glute Ham Raise 4x 8-10

Gymnastics –
For Quality:
Accumulate 5 minutes in a HS Hold
Accumulate 5 minutes in an L-Sit or Tuck Hold

Metcon –
Assault Bike
6 rounds of 1:00 on/1:00 off
For Max Calories

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