Mon Dec 15

Train
10 Min AMRAP:
30 Wallballs @ 20/14
15 Toes-to-bar

Move
Every Min x 10 Mins:
20s Wallballs
20s Sit-ups

Warm-up
3 Min Bike, building in pace
2 Sets:
10/10 Posterior Hip Stretch
5/5 Posted Single Leg DB Deadlifts
5/5 Side Lunges

Strength
1 Clean + 1 Front Squat + 1 Jerk
Every 75s x 10, building to 80%

---

Stimulus
Strength: Start at 50% and then build across the sets until you reach 80%

Train: Classic couplet with high volume sets. Break up the WB and TTB early on, aiming for 2-3 mins per round

Monday Weightlifting

Snatch Balance : 6x3 at 55% 1RM

Snatch : 2 @ 53%, 2 @ 58%, 2 @ 63%, 2 @ 68%, 2 @ 73%, 2 @ 78%

Snatch Pull : 3 @ 95%, 3 @ 100%, 3 @ 105%

Ab Wheel Rollouts : 3x15