Saturday, December 8

December 21, 2018

 

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.

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HO HO HO!! MERRY CHRISTMAS!!

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