Monday. 12.19.16

MOB: Full body.
WU: 3 rounds of :30 double under practices/:30 rest. Find starting weight for HPC.

S: Hang Power Clean. 2 reps EMOM for 15:00. Add or subtract weight as you go.
C: AMRAP in 11:00 of:
15 squats
30 double unders

Option 1: 20 double unders
Option 2: 10 double unders
Option 3: :30 of double under practice/single unders/toe taps or 15 calorie row

PWMOB: Rollout calves and hamstrings. Stretch hip flexors. Pigeon Pose. Lax ball in C/S/B.

Advanced: S. At 85% of last week’s 1RM. (Seek PERFECTING Technique.) C: 10 pistols (alternating legs) + 30 UB DU
Endurance: 20 double unders

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