Monday, December 5th 2022

WARM UP

:30 Spidermen

:30 Air Squats

:30 Pogo Jumps

into

2 Sets

-6 Muscle Cleans

-6 Front Squats

-8 Box Jumps/Step Ups

-8 Ring Rows

then,

w/ Barbell

5 Kang Squats

5 Pause Squats

STRENGTH

E2M x 4

5 Back Squat 65%-75%

:02 pause in hole every rep

*one less rep, a little heavier than last week

GET FIT

For Time

20 Power Cleans (135/95)

30 Pull ups (Rx+C2B)

30 Hang Power Cleans (95/65)

30 DB Box Step Ups @ 24/20 (1×50/35)

20 Devil Press @ 1×50/35 (Rx+2 DB)

*15 Minute Cap