WHITEBOARD – 15 December 2016
Strength:
A1.Elbow Side Plank Twist: 5×10 reps
A2.Standing Oblique Side Bend: 5r each side
B. Clean Pull + Clean Wave;
2+1 – 75% , 80, 85
1+1 – 80, 85, 90
0+1 – 85, 90, 95
*Percentages are all based on 1 rep clean max. You do all sets from top to bottom within the column, and then move to the next (2+1 [70%], 1+1 [75%], 0+1 [80%], 2+1 [75%], etc.)
**Heavy week. If you fail going up a wave, you need to deload and start back from the beginning of that wave if you want to move back up. Multiple fails would not be ideal.
Workout:
18 minute AMRAP:
400m Row
25 Wallballs
40 Kettlebell Swings (55/35lbs)
Beyul Training 
Clean Pull + Clean Wave;
2+1 – 217 , 232, 245
1+1 – 232, 245, 260
0+1 – 245, 260, 275 <- Missed 245 the first time because i tried to power it.
Only had time to do the cleans. The last wave, outside of the miss, felt awesome.