December 28, 2012 Training Session

6

Strength and Conditioning Training Sessions: 0430, 0530, and 1700

A. Warm-up: Range of Motion, Burgener Warm-up x 2

B. Strength: Hang Squat Clean: 5-5-5+ (65%/75%/85%)

C. Conditioning: METCON

For Time:

  • 12 x Thrusters (95/65)
  • 12 x Pull-ups
  • 12 x bar-facing burpees
  • 9 x Thrusters (95/65)
  • 9 x Pull-ups
  • 9 x bar-facing burpees
  • 7 x Thrusters (95/65)
  • 7 x Pull-ups
  • 7 x bar-facing burpees
  • 5 x Thrusters (95/65)
  • 5 x Pull-ups
  • 5 x bar-facing burpees
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