Tuesday December 20, 2016

Morning Session 
1. Assault Bike
     5-minute warm up
     8 rounds -- 1 minute @ 72-75rpm, 1 minute easy
     5-minute cool down

Afternoon Session 
1. Push press (emom)-- start @ 40% of 4RM, build in sets of 4 to 80% of 4RM, adding 5% per set
2. Jerk + OHS (2+1) (emom)-- start @ 60% of complex from last week, add 10lbs per set up to 85%
3. 5 rounds, for time, of:
     6 push press (155)
     4 push jerk
     2 split jerk (alternating feet)
    (from the floor)
4. 5 sets of: 3 hollow-arch swings + 3 swings w/ pull to chest
5. 4 sets of: 3 muscle ups (rest 30sec) + 4 muscle ups (rest 30sec) + 5 muscle ups (rest 90sec)
6. 4 sets of: 50ft forward crawl + 50ft reverse crawl + 20 hollow rocks + 20 arch ups

Results 

Notes