EMOM 10

3 Squat Cleans

50-60 % of Max Clean

Toes To Bar progressions

• Hanging tuck
• Hanging knees to chest
• Hanging leg raises
• Bent knee toes to bar
• Toes to bar

Set and rep scheme:
3x1, 5x1, 3x2
4x2, 4x3, 5x3
4x4, 4x5, 5x5

Stick with one progression until you reach 5x5 set on it.
Move to next progression and start over.

2 Rounds, every 2min:

1. 6 Back squat @70%
2. 4 Back squat @75%
3. 2 Back squat @80%

21-15-9
Thrusters 42,5/30kg
pullups

21-15-9 for time:

• burpees
• wallballs

12min EMOM
Odd mins
3 x Power Snatch
5 x Overhead Squat
Even mins
3 x Power Snatch
5 x Snatch Push Press (push press behind neck w. snatch grip)

Heavy but manageable weights.

Every 90 seconds for 15min:

1 snatch @ 3RM (Dec. 30th, 2015)

EMOM 12

@ 71% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

EMOM 12

@ 68% of 1RM Back Squat

1) 1 x Front Squat
2) 3 x Back Squat

In honor of USAF Sgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Five rounds of:
70kg Deadlift x 12
70kg Hang power clean x 9
70kg Push jerk x 6
For time