Monday December 3rd, 2018

Monday AM- Aerobic Power:

4:00 on, 2:30 off x 4
24 DB Snatches, 2 x 22/ 15
12 HSPU
4 Muscle Ups
Max distance row in the remaining time.

Rest 5:00

4:00 on, 2:30 off x 4
35 wall balls
4 rope climbs
12 Thrusters, 2 x 22/ 15
Max distance row in the remaining time.
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Monday PM:

Westside Cleans:

12 min window:
Build to a max for the complex:
2 Cleans
1 Thruster
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Assistance:

Every 2:00 x 5
1 high hang clean
1 hang clean
1 low hang clean
6 Alternating legs front rack lunge (3 / 3)
*Not establishing a max, just consistency around 80% of max.
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Westside Squats:

Ever 2:00 x 8 Sets
1 back squat, 90%
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Lower Work:

For Time:
15 C2B Pull Ups
9 OHS, 80/ 55
15 C2B Pull Ups
7 OHS, 80/ 55
15 C2B Pull Ups
5 OHS, 80/ 55

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