Wednesday December 9 2020

A. 2 Clean and 1 Jerk; 60%, 2 sets; 65%, 3 sets; 70%

B. Front Squat; 5 reps @ 70%, x3 sets

+

EMOM x 10 Min

1st; :20 sec BFB

2nd; :20 sec bike


- rest 5 min


EMOM x10 Min

1st; 20 sec burpee over rower

2nd; 20 sec row


- rest 5 min


EMOM x10 Min 1st; 20 sec burpee to target

2nd; 20 sec ski

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Wednesday December 30 2020

A. Clean and Jerk 60%x3+1 65%x3+1 70%x2+1 75%x2+1 80%x2+1 then, take 2-4 more sets for a 2+1RM B. Front Squat 70%x3 75%x3 80%x3 85%x3 then, take 2-4 more sets for a 3RM + 50 Calorie Row For Time - re

Tuesday December 29 2020

A. Power Clean 70%x3 75%x3 80%x2 85%x2 then, 2-4 more sets for a 2RM B. Push Press 70%x5 75%x5 80%x3 85%x3 then, 2-4 more sets for a 3RM + EMOM x15 Min 1st; Dual Dumbell Thruster; 10 Reps, 50/35 per

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