Friday, December 8th

In 20 minutes (starting with an empty bar) build to a heavy complex of 1 hang squat clean + 2 front squats.

Strength – we’ll demo the movement and then start the timer to include all warm up sets. In total we should be squatting 3 times, so if we’re uncomfortable with a squat clean, power is acceptable into 3 squats.

AMRAP 9 12 Alt. DB Snatch 50/35 | 35/25 | 25/15 16 Overhead Single Arm DB Walking Lunge 50/35 | 35/25 | 25/15 20 Weighted Sit Ups 20/14 | 14/10 | 10/6

Workout – shorter AMRAP with movements that should be able to be completed unbroken with a bit of pacing. Snatches are 6/arm, lunges 8/arm and is measured by steps, not by feet.