Tuesday, December 8th

“Performance”
A) 3 sets of:
Snatch-grip deadlift x 8-10 reps
Rest 2-3 minutes

B) 4 sets of:
Ring Rows x 8-12 reps (set rings between hip and sternum-height, put feet on 20″ box)

C) On the minute, for 6 minutes
30 second AMRAP Double unders

D) 4 rounds for time:
500 Meter Row
16 Alternating Dumbbell Snatches (8 per arm) 40/25
8 Burpees to target 6″ above reach

“Competition”
A) 5 sets of:
Power Clean Cluster 1. 1. 1 rest 10 seconds between clusters
Rest 3 minutes
(Build Per set, a little heavier than last week)

B) 4 sets of:
1 Power Clean + 2 Split Jerks
Rest 90 seconds
(moderate weights, no misses, no jerk blocks)

C) Every 20 seconds, for 5 minutes:
Power Clean and Jerk x 1 rep @ 73% of A (Touch and Go into the jerk)

D) 4 Rounds For Reps
30 seconds Max Rep American Swings 53/35
30 seconds Max Rep Double Unders
30 seconds Max Assault Bike for Calories
Rest 90 seconds

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531