Mon Dec 22

Train/Move
8 Min AMRAP:
50 Double-Unders
10 Thruster @ 95/65
10 Lateral Burpees Over Bar

Extra Credit
Every 3 Mins x 3:
40s Max RMU (1-4 Reps)
20s Rest
40s Max BMU (1-4 Reps)

Warm-up
3 Min Echo building, THEN:
2 Sets:
30s/side Pigeon Stretch
8 Sots Press w/PVC or barbell
16 PVC Walking Lunges w/OH Lateral Flex

Strength
Back Squats:
5 @ 75%, 4 @ 80%, 3 @ 85%

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Stimulus
Strength: Getting some high quality heavy squats in. Warm up in sets of 5 with a tempo on the ascent and descent as well as a pause in the bottom

Train/Move: A short but high-intensity AMRAP. Start preparing for an Open workout mindset with pushing big sets (ideally unbroken on thrusters and DUs). Modify DUs and weight to complete 3+ rounds

Monday Weightlifting
Snatch Balance : 6x3 at 60% 1RM

Snatch : 2 @ 56%, 2 @ 61%, 2 @ 66%, 2 @ 71%, 2 @ 76%, 2 @ 81%

Snatch Pull : 3x3 at 100% 1RM

Ab Wheel Rollouts : 3x15