Thu Dec 11

Rest 2 Mins

In time remaining, AMRAP:
5 Dumbbell Hang Cleans
10 Tuck Jumps
4 Gym Length Farmers Carry

Alternating EMOM x 10:
1) 5 Tempo Air/Goblet Squats @ 3-3-1-X
2) 30s Heel Touches

Every 3 Mins x 3 Sets:
10 Hamstring Scoops
10 Lunges + Twist
5/side Single Leg RDL
20 Forward Backward Jumps
Light Cardio in time remaining

In 22 Mins, Complete:
10-9-8-7-6-5-4-3-2-1:
Dumbbell Deadlifts
Shuttle Runs (or 4x Jumping Jacks)

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Thursday Weightlifting

Complex: Power Snatches and Hang Snatches : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%

Complex: Power Cleans and Jerks : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%

Snatch Grip Romanian Deadlift : 3x4 at 90% 1RM