Wednesday, 12.28.16 – Sport

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10:00 bar muscle-up & pistol practice – back & forth between the 2, nothing fatigued… + Every 2:00 for 12:00 (6 sets): 2 touch-and-go squat snatches starting moderate and building to a tough double + Every 2:00 for 12:00 (6 sets): 2 squat cleans starting moderate and building to a tough double + Not for
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Tuesday, 12.27.16 – Sport

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5:00-10:00 handstand hold or walk practice + A. Split jerk, build to a tough single in 10:00 B. Power clean, build to a tough touch-and-go triple in 10:00 + AMRAP in 15:00: 150 double-unders 1000m row 50 burpees + 3 sets not for time: 10 unweighted hip extensions, 2012 :30 top of dip hold w/palms
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Monday, 12.26.16 – Sport

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A. Front squat, 3-3-3-3 building to a tough set of 3, 20X1; 2:00-3:00 rest + Every :60 for 18:00 (6 sets of each): 1st: 1-5 muscle-ups or 1-2 rope climbs 2nd: 3 hang squat cleans, moderate up to 185/125 3rd: :30 Assault Bike @ high aerobic effort – should be breathing a bit going back
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Saturday, 12.24.16 – Sport

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3 rounds not for time 3 rope climbs 15 glute-ham sit-ups 15 handstand push-ups – kipping, strict, or mixed + For cals/reps w/a partner, trade off as desired but work can only be performed while partner is in the designated static hold: 8:00 max row calories while partner is in a plank 4:00 rest 8:00
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