Tuesday 161213

LCF 2016 New Years Eve Throwdown 0830-1230 or be done sooner. RX and Scaled Teams.
Programming will be posted on Community board, Tuesday 13 Dec. get your team or sign up & be matched up.

WOD: 
3 Rounds:
AMRAP 3 Minutes
7 Sumo DLHP 135/95, 105/75, 85/55
8 Lateral Bar Burpees
Rest 2:00 Between Rounds
*Scale weight and movement accordingly to maintain intensity with good mechanics during amrap.  Ask your coach for help.

Strength:
2 Misfit Clean Complex every :90 for 9 Minutes
(70%+ You can build throughout sets.  *Note the re-gripping to hook grip through out movements in video )
Clean Complex, without dropping the bar perform:
Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

COOL DOWN

ABOVE AND BEYOND, FOR THOSE WHO WANT MORE WORK AND HAVE TIME…..( Cool down is a must. Accessory work is your option per athlete goals and time)
After completing above, Please choose ONE of the following based on perceived weaknesses.

Strength
Deadlift 12-12-12
Heavy, Smooth, Unbroken.

Met-Con

AMRAP 20 Minutes:
6 Hang Power Snatch 135/95lbs
6 Bar Muscle Ups
Run 200m

Just Work

6 Rounds:
Row 500m
1:1 Rest

Accessory

6 Rounds:
100m Waiters Walk
(Single Arm Dumbbell Overhead Carry 100m)
3 on each side. Rest as needed

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