Friday December 22nd

FIT

SKILL
CLEAN & JERK
EVERY 1:30 x 8 (12:00)
First 4 Sets:
1 Power Clean + 2 Hang Squat Clean* + 2 Split Jerk
Last 4 Sets:
1 Power Clean + 1 Hang Squat Clean* + 1 Split Jerk

Work up in weight across if technique is good
*Hang Squat Cleans are from the knee*

WOD
AMREP 4:00 x 3
5 Man makers
20 Pull ups
Max Double Unders in remaining time
--Rest 1:00 b/w--

D - Choose, Seated/Banded Pull ups
F - 20/15s
P - 35/20s, C2B Pull ups

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BURN

“12 DAYS OF BURN”
1 DB Man Maker
2 Weighted Step ups
3 Weighted Sit ups (one db)
4 Ring Rows
5 Knee ups or V ups
6 Alternating Lunges
7 Push ups
8 DB Push Press
9 DB Hang Power Cleans
10 DB Front Squats
11 Cals
12 Burpee Box Jumps