Thursday Dec 23

Cleans

Warm Up

2 Rounds

2 min on C2

10m Bear Crawl

10 Dead Bugs

2 Rounds

10 Hollow Hold Banded Pull Over

10 Wall Slide

5 Ring Row

5 Slow Push Ups

Weightlifting

Clean

Every 75 Sec x 8

1: 10 @ 60%

2: 10 @ 60%

3: 8 @ 65%

4: 8 @ 65%

5: 6 @ 70%

6: 6 @ 70%

7: 4 @ 75% +

8: 4 @ 75% +

Workout

RX+

3RFT

16 Front Squats 60/42.5 Kg

8 Bar MU

16 TTB

RX

3RFT

16 Front Squats 50/30 Kg

5 Bar MU

16 TTB

SC

3RFT

16 Front Squats 40/25 Kg

8 CTB or Pull ups

16 Knees to Elbows/Leg Raises

Fit

3RFT

16 Front Squats 30/20 Kg

8 Banded pull ups or ring row

16 Leg raises or V-Up

Goal: Upper pull power endurance

Extras

Open Gym Extras

Accessory Work

5 Sets

6 Hip Thrusts

20M Sled Drag

Conditioning

6 Rounds

Bike

2min on/2min off

Max cal

Rest 4 min

250 Cal

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