Friday December 8th

FIT

SKILL
CLEAN & JERK

EMOM 15
Mins 1-5) 2 Power Cleans + 1 Jerk
Mins 6-10) 1 Power Clean + 1 Jerk
Mins 11-15) 1 Squat Clean + 1 Jerk

Try to work up in weight across all minutes
Jerk can be SPLIT or PUSH

WOD
AMRAP 8
8 Power Snatches
8 Double DB Box Step Overs

—Rest 2:00—

CORE FINISHER
ALTERNATING TABATA:
1. Weighted Deadbugs (with Plate)
2. Superman Pulses
(:20 on / :10 off x4 Each = 4:00)

D - Choose weight
F - 75/55, 35/20s
P - 95/65, 50/35s

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BURN

SWEAT
AMRAP 16
25 KB Swings
3 Rope Pulls
3 Sled Pushes
6/side KB Push Press