Christmas Dinner and Awards, Saturday at 7pm!

Monday
Clean & Jerk: 10X1 @ 80% – rest 30-60 seconds.

-then-
75 Double Unders
5 Bar Muscle-Ups
9 Hang Squat Clean to Thrusters 60Kg/40Kg
50 Double Under
7 Bar Muscle-Ups
7 Hang Squat Clean to Thrusters 60Kg/40Kg
25 Double Unders
9 Bar Muscle-Ups
5 Hang Squat Clean to Thrusters 60Kg/40Kg

Tuesday
Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps)
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps)

Percentages based off your most recent 1RM High Bar Back Squat

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

Wednesday
1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style)

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style)

-then-

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 30 sec.
1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 30 sec.
1c) 4X5 Split Press – heavier than last week, rest 30 sec.

Friday
Deadlifts: EMOM 5 – 2 @75%

-then-
Every even minute for 10 minutes:

3 Clean & Jerks (full squat) @ 80%

Every odd minute for 10 minutes:

15 Burpees

*This effort should be scored by the amount of total time to complete all 5 sets of Burpees.

Saturday
15 minutes to establish a 1RM Front Squat.

-then-
20 HSPU
Run 800m
15 HSPU
Run 400m
10 HSPU
Run 200m