Wed Dec 10

Train/Move
4 Min AMRAP, 2 Min Rest, 5 Min AMRAP, 2 Min Rest, For Time with 8 Min Cap of:

600/500m Row
25 Burpee Box Jump Overs @ 24/20
20 Power Cleans @ 135/95
15 Overhead Squats @ 135/95
10 Shuttle Runs

Warm-up
2 Sets:
12/9 Calorie Row
8/8 Lateral Step-up
12/9 Calorie Row
30s Banded Dead Bug

Strength
Back Squats:
5-4-3-2-1-1…building to 80%

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Stimulus
Strength: build to a single rep at 80% and then stop. We’re in the middle of a deload week so you should feel like you’ve got plenty in the tank

Train/Move: Aim to get as far as you can in each interval. The first interval is only 4 minutes so you won’t likely get through a full round. You’ll get further in 5 minutes. Goal is to complete as fast as possible in the third interval, with a cap of 8 minutes

Wednesday Weightlifting
Complex: Push Press and Jerks : 1 @ 50%, 1 @ 55%, 1 @ 60%, 1 @ 65%, 1 @ 70%, 1 @ 75%

Clean : 2 @ 50%, 2 @ 55%, 2 @ 60%, 2 @ 65%, 2 @ 70%, 2 @ 75%

Barbell Bent Over Row : 10-10-10