Tuesday, December 20th 2022

WARM UP

2 Sets

:45 Bike

10 PVC Pass Throughs

:30 Jump Rope

10 PVC Overhead Squats

into,

10 CrossOver Ys

:20 Active Hang

10 CrossOver Cuban Press

10 Kip Swings

then,

Coach Led Barbell Warm Up

Snatch and Clean and Jerk

BARBELL CYCLING

10 Minute EMOM

-3 Power Clean and Jerks @ 65%-70%

*same weight for all 10 Sets

*not supposed to be overly heavy.. grooving moderate weight for a lot of reps

METCON

3 Sets

AMRAP – 4

75 Double Unders

25 Power Snatch (75/55)(Rx+95/65) – sets no smaller than 5 TnG

Max Rep Burpee PU (Rx+BMU)

2:00 rest b/t sets

14min Total Time

Score = total burpee PU/BMUs