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Friday, December 8, 2023


A. 1 Power clean + 1 Hang Power Clean + 2 S2oh

Every 1:15 x8 sets 

-building load from 135#/95# to a tough set 

B. 10 minute AMRAP 

16 jumping lunges 

8 deadlifts @ 185#/125# 

3 wall walks or 9 DB s2oh


Essentials

A. 6min AMRAP

5 hang power cleans

8 push press

11 box step-ups

Rest 2:00

6 min AMRAP

Echo bike 9/7 cals

12 kettlebell swings

12 sit-ups


B. Run or row 1:00 @ tough but repeatable effort

Rest walk 1:00

x4 sets

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