December 2023

Alternate Between Movements: (20:00) 4×4 Back Squat @ 75% OR Moderate Set of 4 4×6 Barbell Bent Over Row METCON: (20:00) 5 rounds 21/18 Cal Bike 3 Ring Muscle Up (ADV: 5 RMU) 7 hang Power Snatch SCORE = Time & Weight Used OPTIONAL WORK: 3×5 Tempo Strict Pull Up OR Chin Up (3 Seconds […]

Clean & Jerk & Squat Strength (25:00) C&J (15:00) EMOM 10: 2 C&J (Goal Percentage 84% – 87%) of 1RM OR Build to a moderately heavy set of 2 Straight Into… (10:00) 3×3 Clean Pull @ 105% of 1rm METCON (20:00) Buy In: 30 Toes to Bar 3 – 6 – 9 – 12 –

Snatch & Squat Strength (30:00) Snatch (15:00) (warm up for 5, EMOM for 10) EMOM 10: 2 Snatch (Goal Percentage 84% – 87%) of 1RM OR Build to a moderately heavy set of 2 Straight Into… Front Squat OR Back Squat (15:00) Front Squat OR Back Squat 3×3 at 81% 1RM OR Build to a

Aerobic Conditioning (40:00) For Time: 90 – 60 – 30 Cal Bike Crossover Singles Cal Row *20 x 25′ Shuttle Run after each round (25′ Down & 25′ Back = 2) **Find a steady, conversational pace and hold it throughout the duration of the workout

Strength Work: (10:00) Alternate between movements: 3 Sets for Quality (rest as needed) 6-8 Tempo Dips (3 Sec down – 2 Sec Up) (Rings OR Bar Dips) 16 Pistols (weighted if needed) Then (14:00) 5, 6, 8 Bench Press (Barbell OR Dumbbell) *Attempt heavier than last week METCON (15:00) AMRAP 15: 20/16 cal row 16

Superset: (20:00) A) Deadlift 6 – 8 – 10 B) Strict Press 6 – 8 – 10 *Build to a heavy set of 6, back off 10%-15% for a set of 8, back off 10% for a set of 10%-15% METCON: (20:00) 5 Rounds: 6 Power Clean (Athlete Choice On Weight) 15 V-Up 50 Double

Alternate Between Movements: (20:00) 4×6 Back Squat @ 72.5% OR Moderate Set of 6 3, 5, 6, 6 Strict Weighted Pull Up OR Chin Up METCON: (20:00) 15-12-9 Front Squat OR Overhead Squat (RX: 135/95) (ADV: 155/105) Bar Muscle Up *Run 400 M OR Bike 32/24 Cal OR Row 500/425 M to START EACH RD

Clean & Jerk & Squat Strength (25:00) C&J (15:00) C&J 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3 Straight Into… (10:00) 3×3 Clean Pull @ 100% of 1rm METCON (20:00) 150 Double Unders 5 Wall Walks (ADV: 50′ Handstand Walk) 50/42 Cal Row 5 Wall Walks (ADV: 50′ Handstand

Snatch & Squat Strength (30:00) Snatch (15:00) Snatch 3×3 at 81% of 1RM OR Build to a moderately heavy set of 3 Straight Into… Front Squat OR Back Squat (15:00) Front Squat OR Back Squat 3×3 at 78% 1RM OR Build to a moderately heavy set of 3 METCON (15:00) 15 Front Squat OR Overhead

Aerobic Conditioning (40:00) For Time: 400 M Run 500/425 M Row 800 M Run 80/68 Cal Bike 800 M Run 500/425 M Row 400 M Run *Find a steady, conversational pace and hold it throughout the duration of the workout