Friday, December 22nd

Tempo + Speed Front Squats 4 sets of 2 tempo squats at 32X1 followed immediately by 4 explosive reps with good form. Start at 65% and build as form allows.

Strength – working on control and explosiveness in one set today. 3 second negative, 2 second pause on the first two reps, explosive power without bottoming out or losing our brace on the following 4 reps.

AMRAP 12 4 Man-Makers 35/25 | 25/15 | 15/10 8 Power Snatch 115/85 | 95/65 | 75/55 12 Dual DB Box Step Overs 35/25 | 25/15 | 15/10 *scale box height as necessary*

Workout – Grippy workout so we have lighter DBs. A man-maker is a burpee into one renegade row per side, followed by a cluster.