Monday, December 21st

Strength – 4 rounds for quality of: 3 Snatch Grip Behind-the-Neck Strict Press 5 Snatch Grip Behind-the-Neck Push Press 8 Overhead Barbell Alt Lunges

Conditioning – Alt. EMOM 16: Every 1 min for 16 mins, alternating between: Row Calorie 15 Wall Balls, 20/14 lbs 10 Clean & Jerks, 115/75 lbs Weighted Wall Sit, 40 secs *Calorie Row will be determined in warm up*