Thu Dec 18

Alternating EMOM x 10:
8 Burpees Over Dumbbells
14 Dumbbell Lateral Raises

Cooldown
2 Sets:
45s/Side Child Pose Lat Stretch
45s/Side Banded Pec Stretch

Every 4 Mins x 2 Sets:
10 Knee Push-ups
16 Dead Bugs
10 Top-end Burpees
Cardio of choice until 4 Mins

20 Min AMRAP:
1 Min Cardio of Choice
1 Min Push-ups
1 Min Cardio of Choice
1 Min AbMat Sit-ups
1 Min Cardio of Choice
1 Min Bench/Box Dips

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Thursday Weightlifting

2 Power Snatch + Hang Snatch : 1 @ 53%, 1 @ 58%, 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%

2 Power Clean + 2 Jerk : 1 @ 53%, 1 @ 58%, 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%

Snatch Grip Romanian Deadlift : 3x4 at 95% 1RM2 Power Snatch + Hang Snatch : 1 @ 53%, 1 @ 58%, 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%

2 Power Clean + 2 Jerk : 1 @ 53%, 1 @ 58%, 1 @ 63%, 1 @ 68%, 1 @ 73%, 1 @ 78%

Snatch Grip Romanian Deadlift : 3x4 at 95% 1RM