12.23.2024

Dec 23

Strength
Every 1:15 for 6 sets
set 1-3: power clean x 1.1 @ 60%- 65%
set 4-6: power clean x 1 rep @ 70%- 75%
*1.1= 1 rep, rest 10 seconds, 1 rep

Gymnastics Conditioning
ever 2:00 x 4 sets
10 TTB + 5 piked hspu on floor or strict with flat pad

WOD
"Jingle Bell Rock"
4 rounds for time
3 power cleans 155/105
6 push ups
9 air squats
18 DUs