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Monday 141222

Advanced

“Elizabeth”

21-15-9 reps for time of:

Cleans 135/95#
Ring dips

Intermediate

21-15-9 reps for time of:

Hang cleans
Push-ups

Baseline

21-15-9 reps for time of:

Front squats
Bench dips

Notes: If you don’t have a solid rack position and struggle with shoulder issues, use the Frankenstein squat to scale the front squat.

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Sunday 141221

For time:

2,000m row

50 burpees bar jumps

50 push press 75/55#

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Saturday 141220

Holiday Class times over Christmas/New years

Advanced

5 total rounds of:

As many rounds/reps in 3mins of:

3 Power clean 135/95#

6 pull-ups

9 air squats

1min rest

Intermediate

5 rounds of:

As many rounds/reps in 3mins of:

3 hang power clean

6 jumping pull-ups

9 air squats

1min rest

Baseline

5 rounds of:

As many rounds/reps in 3mins of:

9 kettlebell swings (heavy)

6 ring rows

9 air squats

1min rest

Notes: These should be very intense rounds, scale accordingly. the loading is extremely light and the reps should be fast the whole way through. 

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