• Daniel LaPointe

Saturday, December 8


RED VS. GREEN TEAM FRIENDLY ACTIVATION 3:00min Shuttle/Bike/Row :30 Spidermans :30 Active Samson :30 Walkouts :30 Slow Wall Squats :30 of Warrior Squats Barbell Warmup (empty barbell) 5 Good Mornings 5 Back Squats 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Clean & Jerk Complex (6 Minutes)

Clean & Jerk Complex 6 Min to establish a 1RM: 1 Squat Clean 1 Hang Squat Clean 1 Split Jerk

Score: Total Weight

Front Squat (10 Minutes to Establish a 1 RM Front Squat)

Score: Total Weight

Merry Christmas (Time)

Team Partner Pairs For Time: 40 Power Snatches 1000m Row 70 Thrusters 1000m Row 40 Power Snatches Rx - 75/55

Score: Total Time from each pairing combined. - Teams can choose any two members to be pairs. It might be smart to put your your best athlete with someone newer! - Workout does NOT have to be split evenly between pairs. Pairs work together to get the reps. - One partner works while the other rests - Barbell can be scaled if needed. No sandbagging.

--------------- HO HO HO!! MERRY CHRISTMAS!!


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