I’d like to wish all of you good luck during tomorrow’s Saturday workout. I’m competing in Fresno but I will definitely be thinking about you and I will glue my eyes to your team scores, once I’m back. Tomorrow’s workout will allow you and your partner to do the best you can with the weight…

Power Clean 5 x 3 @ 70% of your 1rm (full clean) and then… Tabata – Handstand HoldsTabata – Power Cleans (you pick weight)Tabata – Hollow RocksTabata – Double Unders Score is total reps (power cleans, hollow rocks, double unders)

Back Squat4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat2 x 2 @ 75% of 1rm Back Squat4 x 1 @ 80% of 1rm Back Squat and then… Complete for time, 21-15-9: Deadlifts (235/185) (185/135) (135/95)Burpees

Turkish Get Up 5 rep max 12 minute practice Muscle Up Progression and then… For Time: 6 rounds 100m Run 10 Russian KB Swings 10 Box Jumps 10 Russian KB Swings (70/53)(53/35)(44/26)

Back Squat 4 x 4 @ 65% of 1rm Back Squat2 x 2 @ 70% of 1rm Back Squat 2 x 2 @ 75% of 1rm Back Squat 4 x 1 @ 80% of 1rm Back Squat and then… AMRAP – 12 Minutes 5 Pull Ups5 Toes to Bars 5 Front Squats (185/135) (155/115) (125/85)

Monday December 1 2014 Power Snatch5 x 3 @ 70% of your 1rm (full snatch) EMOM – 7 Minutes5 Power Snatch + Max Lateral Jumps(pick a challenging weight) For time:50 Sit Ups50 Hollow Rocks50 Sit Ups