Monday, Dec 19
STRENGTH
8 x 3-position power snatch
WOD
21-15-9
1-arm DB snatch, 45/30
toes to bar
1-arm DB snatch
sit ups
Tuesday, Dec 20
STRENGTH
10 x 2 thrusters (from ground)
WOD
AMRAP in 7 minutes
8/2, 8/4, 8/6 …
slam balls, 30/20
1-arm DB thrusters, 50/35
Wednesday, Dec 21
WOD (see 12.10.21)
15 minutes on the clock
30 clean and jerks, 135/95
then,
AMRAP
20 DU’s
20 cal row
Thursday, Dec 22
WOD
50 deadlifts, 75/55
run 4 laps
40 thrusters
run 3 laps
30 SDHP
run 2 laps
20 lateral burpees
run 1 lap
Friday, Dec 23
WOD (see 12.21.21)
AMRAP in 18 minutes
1-1-1-1, 2-2-2-2, 3-3-3-3 …
pull up
push up
squat snatch, 95/65
box jump, 24/20