2021-12-07

Monday:
Back Squat 6×4 @ 70%
Hang Snatch 3×3 @ 65%

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8 rounds
2 power snatch (heavy; no tng)
10 pull-ups
20 DU
10 push ups

Tuesday:
Hang clean 5×5 @ 70%
Push press 5×5 @ 70%

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6 min amrap
12 WB
8 burpees to a plate
Rest 3 mins
4 min amrap
10 WB
6 burpees to a plate

Wednesday:
Front Squat 7×2 @ 80%
4 bulgarian split squats each leg between sets

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3 rounds
14 alt db snatch thruster (https://youtu.be/DJX2pLxHkcA)
14 row calls
Right into
3 rounds
14 bike cals
14 db push press (7R + 7L)

Thursday:
Bench Press 6×4@ 75%
Deadlift 6×4@ 75%

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Annie
50-40-30-20-10
DU
Sit-ups
(80-70-60-50-40 if doing single unders)

Friday:
NYE. 10a-Noon – come join us for the ridiculously dumb 60min Burpee EMOM. Word is there will be a bloody mary bar at the completion