Thursday the 1st

Holy shit its December already!

WU: Hip extension box jump with a pause at the top. 25 reps, 15 seconds between reps.

Strength: Floor Press    6x3   Focus on explosive upwards movement.

Skills: High Hang Snatch   5x5
          - 50%
          - Use a full squat
          - Transition Speed!

WOD: 21 Deadlift  205/135  165/105
            21 Chest to Bar Pulls Ups

            1 minute rest

           15 Front Squat  205/135  165/105
           15 Burpee Box Jump 30/24

           2 minutes rest

           9 Power Cleans  205/135  165/105
           9 50 Ft. Suicide runs

           3 Minutes rest

          7 Clean and Jerks 205/135    165/105
          7 Muscle Ups