Monday 12/23

Fitness

A) E2M x 8 sets

Odd:

– 8-12/side half kneeling DB press

Even:

– 8-12 banded spanish squats

– 4 DB batwing rows w/ 6 count pause

B) 4 rounds for time:

– 400m run

– 12-9-6-3 double DB hang power clean + push press

– 36-27-18-9 single unders or lateral hops

Performance

A) E2M x 8 sets

Sets 1-2: 1 power clean + 2 pause split jerks

Sets 3-4: 1 power clean + 1 pause split jerk

Sets 5-8: 1 power clean + 1 split jerk

B) 4 rounds for time:

– 400m run

– 12-9-6-3 power clean + push jerk (135/95, 115/75, 95/65)

– 36-27-18-9 double unders