Last Day...

...Before Christmas break!!!

Time to get some work in, then enjoy the last day of school for a couple weeks...
Time-off... Yea, right...
Monday = Wt. Room @ 9am
Tuesday = Wt. Room @ 9am
Wednesday = Christmas...Yep! Get to relax
Thursday = Wt. Room @ 9am
Friday = Workout then goto the Sentry Classic at NOON to watch Boys BB
Monday & Tuesday the following week... You guessed it 9am Wt. Room again...
So, yes, time off of school, but not really... Just different!

Warm-Up
GOWOD
Mobilize
Power Clean Progression Warm-Up
----------------------
A) Power Clean & Push Jerk
5 Doubles @83-90% 1RM from 2 weeks ago
REST 1-3 min
METCON
15m AMRAP
10 Squat Snatches (95#/65#)
50' HS Walk
10 Squat Snatches (115#/85#)
50' HS Walk
10 Squat Snatches (135#/95#)
50' HS Walk
10 Squat Snatches (155#/115#)
50' HS Walk
*Continue the pattern of 10 Reps SS & 50' HSW adding +20#/+10# until time runs out...
Scaled version of HS Walk is 40 Shoulder Touches/Taps
B) GHD Tech Work for 15min

Daliege ~ worked the PC & PJ / 4 Rnds
tb ~ 185# for PC & PJ... Did OTM for 1,2,3 then 90s rest for 4, OTM for 5
3 Rnds + 10 SS @ 155#
95# UB + 20-20 Wall Facing Shoulder Touches
115# 3-3-4 + 20-20 Wall Facing Shoulder Touches
135# 3-3-4singles + 20-20 Wall Facing Shoulder Touches
155# 10singles
B) Worked some Weighted GHD Sit Ups