10 December 2019
Warm-up: W. Alabama Run then, 3 Sets: BB complex: 3x Hang Power Clean, 3x Push Press, 3x Push Jerk, 3x Split jerk, 3x Thruster. (Warm up weight- add weight as needed but keep light).
Strength: EMOM: 10:00 – 3x Split Jerk (65%)
Stamina: 4 sets: 20x Banded Push up, 10x Chest to bar chin up, 25m Hand over hand sled Pull.
WOD: For time:
- KB Alternating Clean and Press (53/35) – Must Use KB for RXd
- Pull ups
- Box jump (24/20) (Step Ups are ALWAYS ok!)
- 50 DUs (100 Singles) after round
Cool Down: 5 Sets: Planks 1:00 on/off