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12/3/14 Strength: push jerk & front squat Push jerk 5×2 HATA rest 2 min between sets Front squats 4×2 @ 90% rest 2 min between

12/2/14 Strength: Hang Snatch + Hip Snatch 1 + 1 x 6 sets H.A.T.A. Wod: 20 min cap 2 RFT: 25 Air Squats 200m Row

12/1/14 Strength: Back squat EMOM x6 3 reps @ 80% Wod: 20 Deadlifts (225/155) 40 wall balls 20/14 20 hang cleans (165/105) 40 wall balls

No barbell Open 10:30 to 11:30

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Team wod 9 am