WOD
12 minute AMRAP:
150 Wall Balls (20/14)
90 Double Unders
30 Muscle ups
150 Wall Balls (20/14)
90 Double Unders
30 Muscle ups
Fitness
7 minute EMOM: 2 Back Squats @80% 1RM
Sport
Snatch Ladder
7 minute EMOM: Power Snatch + Squat Snatch + OHS
7 minute EMOM: Power Snatch + Squat Snatch + OHS
(Optional Work)
Clean and Jerk Complex
Work up to a heavy set of: 3 Position Clean + Jerks
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor
25 Days of Christmas
2 minutes Max Effort Abmat Sit-ups