Wednesday 12/7
1. Clean & Jerk 5×3+1 @ 75% 2. 7 Minute AMRAP: 2-4-6-8-10… Deadlift (225/155) Box Jump (20/24″) Rest 5:00 7 Minute AMRAP: 2-4-6-8, etc… Power Clean (155/105) Pistols, Alternating
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Tuesday 12/6
1. Performance: Max Strict Ring Dip x3, rest 3:00 between sets. OR Fitness: Strict Dip 3×10-15, rest 3:00 between sets. 2. For Time: 9 Muscle Ups 75 Abmat Sit Ups 7 Muscle Ups 50 Abmat Sit Ups 5 Muscle Ups 25 Abmat Sit Ups
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Monday 12/5
1. Tempo Front Squat 5×3@31×1 (working up) 2. 15 Minute AMRAP: 30 Double Unders 15 Front Squats (135/95) 30 Double Unders 15 Kettlebell Swings (2/1.5)
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Saturday 12/3
9am Community Trial Class 1. Skill: Movement Prep 2. 21-15-9 For Time: KB Sumo Deadlift High Pull (1.5/1) Burpee 10am Member’s Only Class 1. Kipping Pull Ups-Max Rep Consecutive* 2. 21-15-9 For Time: Deadlift (275/185) Bar Facing Burpees *1 attempt.
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