Monday December 30, 2019

AM - WORK
A) Aerobic:
Running:

Establish a new 1 mile run for time.

Rest 4:00

AMRAP 20
500m Row
400m run
30 air squats

PM - WORK
A) Primer:
Complete 3 sets:
3 / 3 single leg box jumps
Rest 15s
8-10 banded russian KB Swings
Rest as needed.

B) Back Squats:
5 x 1, 100% of last weeks 2RM.

8 Reps, 65%
12 Reps, 60%
16 reps, 55%
Rest as needed.

C) Snatch:
6 x 1 Squat snatch, 87-92%
4 x 2 hang snatch, 80-87%
5 x 2 Hang muscle snatch (AHAP)

D) Work:
3 RFT:
24 Toes to Bar
12 Cleans, 70
68 DU
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