Experienced

Sunday 191229 – Experienced

Strength A1. Bench Press 4×10, building A2. Weighted Strict Pull Ups 4×5, building Conditioning 2 rounds of 4 minute AMRAP: 8 Toes to Bar 16 Single Arm Hang Clean and Jerks (50/35) 32 Double Unders Rest 4 minutes

Monday 191223 – Experienced

Strength In 16 minutes to build to a heavy complex of: 1 Snatch Pull + Hang Squat Snatch + Overhead Squat Conditioning For time: 40/35 Calorie Row 30 Overhead Squats (115/75) 20 Burpees

Sunday 191222 – Experienced

Conditioning 30 minute alternating EMOM M1: 3 Deadlifts (275/185, Rx+315/225) M2: 10/8 Calorie Echo Bike M3: 10 Box Step Overs (Rx+ with Dumbbells, 50/35) M4: 10 Toes to Bar (Rx+ 5 Bar Muscle Ups) M5: Accumulate 30 seconds in Handstand