Friday 12/11

Fitness -

Strength

A. Hang Squat Clean - 4 sets x 2 reps @ challenging weight 

B. Back Squat - 3 sets x 6 reps 

Wod 

9 minute amrap  

15 K2E

10 deadlifts (115 / 75 lb.)

5 cleans (115 / 75 lb.)

Performance -

Strength 

A. Squat clean - 2 reps @50%, 2 reps @ 60%, 2 reps @70%, 2 reps @ 80%

B. Back Squats - 3 sets x 6 reps @75%

Wod 

9 minute amrap 

15 toes-to-bars
10 deadlifts (115 / 75 lb.)

5 snatches (115 / 75 lb.)

Zone -

Skill 

A1. KB swings - 12 reps x 4 sets 

A2. DB walking lunges - 24 reps x 4 sets 

A3. Snap pull ups- 3 reps w/ 2 sec. pause each rep x 4 sets 

Wod

9 minute amrap

15 abmat sit ups

10 kb deadlifts by side (one each hand) 

5 burpees