Monday December 24th, 2018

MON AM

Aerobic Power:

12:00 on, 4:00 off x 2
50 DB Snatch, 22 / 15
50 wall balls
50 cal row
50 HSPU

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MON PM

Westside Cleans:

12 min window:
Build to a max for the complex:
2 Hang Cleans
2 Jerks

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Assistance:

Every 2:00 x 5
5 Clean Grip Deadlifts, 100% of above complex
3 StrIct Ring Dips (add load)

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Westside Squats:

8 x 2 @ 80% (back off sets)

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Lower Work:

1:00 ON / 1:00 OFF
25m shuttle
2 Burpees
25m Shuttle
Max Cal Ass Bike in remainder of MInute
Rest 1:00

Continue until you reach a target of 100 cals.

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