Strength: OHS 7X1 90 sec rest of the following Do five reps at 50% of previous 1 rm Do three reps at 60% then: 2

Strength DL 7X1 90 sec rest of the following Do five reps at 50% of previous 1 rm Do three reps at 60% then: 2

Back Squat 7X1 90 sec rest of the following Do five reps at 50% of previous 1 rm Do three reps at 60% then: 2

Strength: Strict Press 7X1 90 sec rest of the following Do five reps at 50% of previous 1 rm Do three reps at 60% then:

Strength: Front Squat 7X1 90 sec rest of the following Do five reps at 50% of previous 1 rm Do three reps at 60% then:

20 min continuous clock 5 min AMRAP Alternating KB SN with OHS (53/35) 5 min to establish max hang power snatch 5 min AMRAP Max

Merry Christmas

14.3 from 3/5/14 Complete as many reps as possible in 8 minutes of: 135/95 lb. deadlifts, 10 reps 15 box jumps, 24/20-inch   185/135 lb.

Wednesday, 12/23/15   12 Days of Christmas (must be done with 12 days of Christmas on repeat the whole time) 1 SDHP (Rx+ 115/75) (Rx

20 min AMRAP (from 5/6/15) You want to reach 30 rounds if possible. If prescribed weight is too much then reduce to weight that will