December 7th:

Strength 

Back Squat 3-3-3+ (70%,80%,90%)

Conditioning

"Hope"

Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24/20
75/55 pound Thruster
Chest to bar Pull-ups

"Hope" has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

Add your points and post them