12.5.16

Monday

Deadlifts

find a heavy 10 rep

EMOMx24

Min 1: 12 Toes To Bar

Min 2: 14 Wall Balls

Min 3: 16 Hand Release Push Ups

Min 4: 8 Lunges each leg

Tuesday

Shoulder Mobility

Strict Press

3x5

4 Rounds for Time

500 meter row

10 Hang Cleans 135/95

8 Chest to Bar Pull Ups

Wednesday

 Tabata 8x

Kettlebell Swings 53/44

Cal Row

Burpees

Sit Ups

Box Jumps

Squats

Thursday

Front Squats 

5x3

EMOMx12

Snatch x1

Hang Snatch x1

Overhead Squat x1

( If you can't OHS, perform an extra Hang Snatch)

Friday

800 meter run

10 Curtis P's

60 Double Unders

8 Curtis P's

50 Double Unders

6 Curtis P's

40 Double

*It has been awhile since we have done Curtis P's. Here is a video on how to perform this awesome movement.

https://youtu.be/uLff8fhPIQg

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