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Samuel Greer 01/12/2017 RifTribe 01122017 Every 90 sec perform (12 min):
1-power snatch + 2-OHS
*increase weight

At minute 12 begin the following:

15-12-9-6
-KB-Swings (45lb or more)
-Strict HSPU
 49 lbs
Performed as RX
Samuel Greer 01/07/2017 RifTribe 01072017 (Compare to Jan 4, 2015)
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
16- KB Clean and Jerks (20k/12k)
16-Deadlifts @155
--max rep unbroken push-ups
20-KB Clean and Jerks (20k/12k)
20-Deadlifts @ 155
--max rep unbroken push-ups
17-KB Clean and Jerks (20k/12k)
17-Deadlifts @ 155
--max rep unbroken push-ups

*Alternate arms on KB Clean and Jerks
*Record time plus total max rep push-ups
(16:25/75)
 21m 50s
Workout Scaled
Samuel Greer 01/02/2017 RifTribe 12022016 Bench Press
1-1-1-1
3-3-3-3
5-5-5-5
Max Rep with 45lb bar

Post max reps		 16 reps
Performed as RX
Samuel Greer 10/18/2016 RifTribe 10182016 50-Squat Cleans: 150lbs or 82% 1RM
*each partner alternates reps (25 each)
rest 2 min

10 min AMRAP of
15-KB swings 53lb/35lb
25-Air Squats
15-Push-ups

*each partner alternates cleans and rounds in AMRAP
*record time for squat cleans in comments then rounds + reps completed.
 5 rounds 15 reps
Workout Scaled
Samuel Greer 10/13/2016 RifTribe 10132016-Black A: 2 Tabata rounds:
#1 KB SDHP (28k), plank
#2 Box jumps 30", Hand stand holds

At 10 min mark start part B.

(8 min cap)
3 rounds of the following:
--Burpees
--Wall Ball 20/14
color for reps
-black: 20
-orange: 15
-Grey: 10
*record time for part A and B
(8:05, 4:45)

Extra: 21 to 3 (reduce 3 reps each round) of:
sit-ups
jump squats
 250 reps
Workout Scaled
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