12 28 16

P
A. 2 Cleans (Full or Squat) + 1 Push Jerk
1@60%, 1@70%, 3@75%

 

B. FS: 3@75% before each single
1-1-1 @ 80%, 83%, 85%

 

C. AMRAP [3] @ 0:00:
75 DU (buy-in)
9 Cleans (135/95)
9 BF-Burpees

 

AMRAP [3] @ 6:00:
75 DU (buy-in)
6 Cleans (185/125)
6 BF-Burpees

 

AMRAP [3] @ 12:00:
75 DU (buy-in)
3 Squat Cleans (225/155)
3 BF-Burpees

2. Clean Pull
(100%/3)4

 

F
A. PJ: Work to H1 (3-3-3-2-2-1-1)

 

B. FS: 5×3 AHAP across

 

C. AMRAP [3] @ 0:00:
30 Air Squats (buy in)
15 DL (185/135)
15 Burpees

 

AMRAP [3] @ 6:00:
30 Air Squats (buy in)
10 Deadlifts (225/155)
10 Burpees

 

AMRAP [3] @ 12:00:
30 Air Squats (buy in)
5 DL (245/175)
5 Burpees

 

Let’s set some goals for 2017!