19 December 2021

RX

Strength/Skill

EMOM 12
1 x Squat Clean
(Looking to build to a Heavy Clean)

Workout

For Time (TC 13 mins)
“DT”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
5 Rounds

 

METCON

Workout

AMRAP 22
6 Dual KB Deadlifts
7 Burpee to Target
8 Dual KB Swing
300/250m Row

 

SURVIVOR

Workout

5 Rounds of
30s Max KB Swings
30s Rest
30s Max Down Ups
30s Rest

Rest 2 min

5 Rounds of
30s Max KB SDHP
30s Rest
30s Max Push Ups
30s Rest

Rest 2 min

5 Rounds of
30s Max KB Goblet Squats
30s Rest
30s Max Kick Back Burpees
30s Rest

 

LEARN TO MOVE

Session 1

Squat + Pressing Series