Monday December 2nd

FIT

LIFT / SKILL

BACK SQUAT
4 - 4 - 4 - 4

--Rest 2:00 btwn--

WARM UP: Start with 2-3 sets of 4 at low-moderate exertion (60-70%)
WORKING SETS(4x4): 75-85% 1RM

WOD

FOR TIME:
20ft Handstand Walk
10 DB Front Squats
12 Power Snatches (Weight 1)
20ft HSW
10 DB FSQ
9 PSN (Weight 2)
20ft HSW
10 DB FSQ
6 PSN (Weight 3)
20ft HSW
10 DB FSQ
3 PSN (Weight 4)

D - 3 Wall Walks, Choose weights (Try to add weight each time)
F - 35/20s[DBs], 95/65, 115/75, 135/95, 155/105
P - 50/35s[DBs], 115/75, 135/95, 165/115, 185/125

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BUILD & BURN

BUILD
UPPER BODY

A) TEMPO BENCH PRESS
6 - 6 - 6
SAME WEIGHT AS LAST WEEK
TEMPO = 3 1 X 1

B) 3 SETS
20 Alternating Seated Bicep Curls
MAX Push Ups

BURN
4 SETS
250m Row
20 Hands on Bench Jump Overs
5 Devils Squat Cleans