Friday, December 3rd

Conditioning: For time: Run, 1 mi 50 Single Dumbbell Hang Clean & Jerks, 50/35 lbs 40 Dumbbell Box Step-ups, 50/35 lbs, 24/20 in 30 Kettlebell Swings, 70/53 lbs 20 Burpee Box Jump Overs

No time cap for the workout but shouldn’t take more than 20-25 minutes. DB Box step ups are single DB, same one used to the snatches, and can be held however. Switch Hands every 5 reps for the DB C&J. KB Swings should be heavier than normal, but still done American. No Russian for scaling unless shoulder issues.

Core: Weighted Straight Leg Sit-up 12-12-12

For the weighted sit ups encourage athletes to not use momentum and to hug the weight to their chest or hold it straight overhead to increase stimulus.