Tuesday 12202022

STRENGTH

Barbell Bench Press

Set 1 – 5 reps @ 85%

Set 2 – 3 reps @ 92-95%

Set 3 – 1 rep @ 100+%

last set amrap if you can at max.

AMRAP 5 minutes

Single Arm Kettlebell Clean and Jerks @ 53/35 lbs

*alternate every 10 reps, from the hang

*Target is unbroken for each set.

AMRAP 5 minutes:

One-Arm Kettlebell Snatches @ 53/35 lbs

*alternate every 10 reps - from the hang

*Target is unbroken for each set.

WOD

AMRAP 10 minutes:

5 Strict Pull-Ups

10 T Push-Ups

15 Lateral Box Step Overs 24/20 inches

*unloaded step overs

*Crossmas bonus *

Passive Bar Hang for Max Duration

*1 attempt - No grip assistance.

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