12.15.17

A. Olympic Lifting

10 minutes to find a Heavy Single Clean and Jerk with 3 second pauses right below knee and at the catch of your jerk.

B. Conditioning

Teams of 2 20 min Amrap 50 Bench Press 135/95 50 Strict Pull Ups *Split reps as needed, only one person works at a time

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A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows

A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike