Fri Dec 12

Train/Move
”The Long Night”

For Reps:
2 Min AMREPS — 12/9 Cal Bike + Double-Unders (3 Single Skips = 1 Double-Under)
1 min rest × 5 rounds

Score: Total skipping reps.

Warm-up
2 Sets:
10/8 Cal Echo Bike
8/8 Cossack Squats
10/8 Cal Echo Bike
8 Sots Press (PVC or empty bar)

Strength
Snatch:
5-4-3-2-1-1...building to 80%

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Stimulus

Strength: build to and complete 1 rep at 80% and then stop. Should feel light and technical

Train/Move: In two minutes, complete the buy-in bike and then as many reps of skipping as possible in the time remaining. Rest 1 minute, repeat for 5 rounds total.