Wednesday, December 5th


BLDR60

a) 1 Power Clean + 1 Low Hang Power Clean + 1 Hang Power Clean (in 10 minutes, build heavy)

b) EMOM x 12

Min 1: 8 Power Cleans (mod)

Min 2: 2 Legless Rope Climbs

Rest 4 minutes

EMOM x 12

Min 1: 12/10 Cal Bike

Min 2: 12 Bar Facing Burpees


BLDR45

a) 3 Rounds

6 Back Squats

10 Tall Box Jumps

Rest 90 seconds

b) 7 RFT

7 Box Jumps

7 Wallballs

7 KBS (mod)


BLDR30

AMRAP 18

12/9 Cal Row

16 Air Squats

20 Mountain Climbers

24 Single-Unders


BLDRStrength

a) Tempo Deadlift (6x6, 20X1, rest 2 minutes)

b) 3 Rounds

10 Sumo Deadlift

5 Seated Box Jump (tall)

Rest 90 seconds

c) 3 Rounds

10 Banded Hamstring Curls

10 Single Leg Glute Bridge

Rest 90 seconds

d) 4 Rounds

15 Hip Extension

30 sec Sorenson Hold

Rest 90 seconds

Park Roberts