12/05/16

5
Dec

12/05/16

Monday

Lift
Life
Every 2 minutes, for 16 minutes (8 sets):
Clean DL + Hang Power Clean + Front Squat

Fitness
Every 2 minutes, for 16 minutes (8 sets):
3-Position Clean
(high hang, mid-thigh, and then from the floor)

Metcon
Life
Complete as many rounds and reps as possible in 12 minutes of:
12 Kettlebell Swings
9 Dumbbell Man-Makers
(push-up, row right, row left, power clean, push press)
6 Toes to Bar or V-ups

Fitness
In 12 minutes, complete as many ladders as possible from 1 to 5 reps of Hang
Power Clean, with approximately 75% of your 1-RM Power Clean

Every time the barbell hits the floor, perform 5 Push-Ups
(Example – Perform 1 Hang Power Clean, drop the barbell and rest as needed
; then perform 2 Hang Power Cleans, drop the bar and rest as needed; then
perform 3 Hang Power Cleans, drop the bar and rest as needed;
etc…up to 5 Hang Power Cleans, then start again at 1. If you drop the barbell before you achieve
designated number of reps in that set, do 5 push ups and you must begin that set over – i.e., if you drop the bar
on your fourth attempt of your set of 5, you must begin the set of 5 again from 0.)

Accessory
Bench Press 3 x 5 @ 40, 50, 60%
Incline Flyes 3 x 8-10
GHD 25 reps

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