Dec 10/25.
Strength: Sq Snatch 10 min EMOM: 1 Snatch Grip DL + 1 Hang Sq Sn + 1 Sq Snatch. WOD: 21-15-9 Power Sn (85/115) Box Jump Overs Immediately into: 9-15-21 V-ups Hang Power Cl (85/115).
Dec 9/25.
Strength: Bench Press 3-3-3-3-3. WOD: 6 Rounds 10/12 Cal Bike/Row 20 Sit-ups 15 Pushups 10 Pull-ups.
Dec 8/25.
Strength: Sumo DL 3 reps - every 90 sec - 6 sets. WOD: 15 min AMRAP 10 SDHP (65/95) 12 Front Rack Lunges 20 KBS (35/55)
Dec 5/25.
Strength: Power Sn 2 reps > 10 min EMOM. WOD: 8 min AMRAP: 10 Hang C&J (65/95) 16 Back Sq >>> 2 min REST 8 min AMRAP: 10 Hang Power Sn (65/95) 16 Bar Over Burpees.
Dec 4/25.
Strength: DL 10-10-10-10-10. WOD: FT > DB @ 35/50 20/24 Cal Bike 20 SA Devil Press 20 OH DB Lunges 20 High Box Jumps (24/30) 16 SA Devil Press 16 OH DB lunges 16 High Box Jumps 20/24 Cal Row 8 SA Devil Press 8 OH DB Lunges 8 High Box Jumps 4 SA Devil Press 4 OH DB Lunges 4 High Box Jumps.