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Friday, December 21, 2023


A. Every 1:30 x6 sets

1 Power Clean+1 Hang Power Clean+3 push press

-building load per set from 115#/75#

B. 10 minute AMRAP

10 Wall ball 20#/14#

10 alternating single leg v-ups

10 push-ups

*add 2 reps to each movement throughout


Essentials

“12 Days of Christmas”

1 DB deadlift

2 DB hang power cleans

3 DB front squats

4 DB push press

5 push-ups

6 DB step ups or prisoner step ups

7 sit-ups; may be weighted w/DBs

8 reverse lunges; may be weighted w/DBs

9 DB thrusters

10 hanging knee raises

11 cal EB

12 burpees

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