Thursday, December 27th


BLDR60

a) Deadlift (build to a heavy triple)

b) AMRAP 15

9 Deadlifts (light/mod)

12 HR Push-ups

15 Box Jumps


BLDR45

a) Deadlift + Hang Power Clean (5 x 3+3, rest 90 seconds)

b) EMOM x 15

Min 1: 200m Run

Min 2: 10 Hang Power Cleans (light)

Min 3: Rest


BLDR30

4 RFT

18/14 Cal Bike

14 Alternating DB Snatch

12 BJO


BLDRStrength

Deload

a) Strict Press (3x6)

b) Every 5 minutes for 25 minutes

400/300m row

30 Double-Unders

10 Hang Power Clean and Strict Press (light)

20 sec Hollow Hold

Park Roberts