Thursday December 21, 2017
A) 2 Position Hang Power Clean (above knee, below knee) + 2 Split Jerks: work through 5 good sets of complex
B) TNG Deadlift Complex: 1.2.3 – work to a challenging set – 10 sec b/t reps – do 1 unbroken, drop, 2 unbroken, drop, 3 unbroken, drop
C1) Feet Elevated Ring Pushups on Box: @ 40×0, AMRAP unbroken x 5 sets, 1 min
C2) Feet Elevated Ring Rows on Box: @ 40×0, AMRAP unbroken x 5 sets, 1 min
C3) Hollow Hold: AMSAP x 5 sets, 1 min
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Thursday
A. Snatch Balance, work to a single
B. Power Snatch, work to a single
C. Power Snatch, 1 rep @ 90% of B every 30 sec x 5 minutes
D. Squat Clean Thruster, work to a single
E. Squat Clean Thruster, 1 rep @ 90% of D every 30 sec x 5 minutes