Friday
🎄🎅Christmas Party this Saturday, December 7 at 6pm!! Sign up sheet for sides on the desk. Bring a chair and byob 😃🎄
A. 1 Snatch Pull + 2 Hang power snatch
Every 45 seconds x8 sets
-building load from 95#-115#/65#-75# to a tough complex for the day
B. 2 minute AMRAP
24 air squats
12 CTB pull-ups or 12 ring rows
AMRAP sumo deadlift high pulls remaining time @ 95#/65#
rest 1:00 then repeat until you complete
70 sumo deadlift high pulls
*cap @ 4 sets
Essentials
A. Take 12 minutes to complete 3 sets of the following:
A1. Front foot elevated goblet split squats 6-8 reps/leg
A2. 15-12-9-6 pedlay rows build each set
A3. Plank on elbows 30-40 sec
+
B. Minutes 00:00-10:00
8 min time cap
4 rounds
12 ring rows/ jumping pull-ups
15 push-ups
18 air squats
Minutes 10:00-20:00
8 min time cap
2 rounds
30 DB or KB shoulder to overhead
30 ab-mat sit-ups