Tue Dec 23

Warm-up
3 Min Row, building in pace
THEN, 2 Sets:
5 Muscle Cleans
5 Front Squats
5 Strict Press
5 Push Press
5 Push Jerks

Strength/Skill
Every 4 Mins x 3 Sets:
3 Clean & Jerks @ 80%
15 Touch & Go Clean & Jerks @ 95/65

Train/Move
For Time (15 Min Cap):
500/450m Row
20 Power Snatches @ 95/65 (or 30 DB PS)
30 Alternating Pistols (or R. Lunges)
40 Chest-to-bar Pull-ups (or Jumping)
30 Alternating Pistols (or R. Lunges)
20 Power Snatches @ 95/65 (or 30 DB PS)
500/450m Row

Tuesday Extra Credit
Every 2 Mins x 5 Sets:
35s Tempo (2up, 2down) DB Bench Press

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Stimulus
Strength: Drop singles on heavy CJs, resting a few seconds between reps. This will be very challenging so feel free to keep the touch-and-go reps very light

Train/Move: there is a lot of work to do here, don’t be surprised if you don’t get through it all within the time cap.