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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