std warmup
3 rounds
{
10 wall squats
10 scap pulls
}
3 rounds
{
10 goblet squats
10 pushups
}
MAIN
A. December challenge, re-test. 5 min max weight overhead, Squat clean thrusters. Choice of weight 95/135/165
I aimed to do sets of 4 reps every 30 seconds. Came up a bit short of that, but improved vs when we did it ~2 weeks back
min 1: 4, 4
min 2: 4, 4
min 3: 4, 3
min 4: 3, 3
min 5: 4, 4
Total: 37 reps. 5 rep improvement over last time, and 3515# vs 3040# last time.
B. For time: 10,9,8...1 of
{
pullups
dips
}
8:13
C: 12 min AMRAP (I ended up scaling this heavily)
{
9 HSPU (did 9 1st round, 7 2nd, 3rd rounds)
6 MU (I scaled to 3 per round)
3 Full clean and Jerks 185# (I scaled to 135 for round 1, then 95)
} 2+8 (2 rounds + 7 HSPU + 1 additional MU
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