Weekly Update Dec 8th - Dec 14th

12/8

Snatch Ladder
Weight Ladder: Snatch
Start @ 50% of Max
go up 10# every minute
After 75% go up 5# each minute
Continue until you cannot get the given rep done in the given minute

compare to 4/12/19

12/9
Crain
2 rounds for time of:
34 Pushups
50-yard Run
34 Deadlift, 135 lb.
50-yard Run
34 Box Jumps, 24-inch box
50-yard Run
34 Clean and Jerk, 95 lb.
50-yard Run
34 Burpees
50-yard Run
34 Wall Balls, 20-lb. ball
50-yard Run
34 Pullups
50-yard Run

35:25m-Tate
45:25W-Tara M

12/10
Find your 1 rep max 
Back Squat
at least 7 reps over 90%

then

2 minutes max Double Unders

Compare to 5/28/19

12/11
Triple 3
3,000M Row
300 Double Unders
3 mile Run

Men’s: 38:57 - Justin Price
Women’s: 66:59 - Annonymous 
Compare to 8/14/18

12/12
10 - 1
Kettlebell Snatch each hand @ 33% Snatch
1 - 10
Skin the Cat

12/13
Amateur Fight Gone Bad
5 Rounds
1 minute Wall Walk
1 minute Land Mines Twist @ 25% snatch
1 minute Ring Dips
1 minute rest

12/14
"Bruck"
Four rounds for time of:
Run 400 meters
185 pound Back Squat, 24 reps
135 pound Jerk, 24 reps

Compare to 8/1/18