17 December

Training (6a)
A. 10m Z1 Ski
B. 4 Ski Sprints (20 Seconds Each)
*Rest 6m B/W
(During Rest - 10 GHD Situps - 10 Back Extensions - Crossover Symmetry - Hanging Abs)
*38 Minutes

Training (2p)

A. Box Squats, 6x2
Rest 2m
*225/225/245/245/245/245

B. EMOM For 10m
Row 90m
+
1 Clean and Jerk Across
*265, Complete

C. "EITHER OR"
7M AMRAP: 8/6 CAL ROW 8 T2B 8 HEAVY WALLBALLS

*6 Rounds REST 2M 7M AMRAP 5 OVER THE BAR BURPEES 4 DEADLIFTS 3 POWER CLEANS 2 JERKS *135/85

*10 Rounds

*Total Score 284 Reps 1. LADIES START ON ROW AMRAP. MEN START ON BARBELL AMRAP AND THEN SWITCH. 2. SCORED AS TWO SEPARATE SCORES. REPS FOR EACH. 24/22 REPS PER ROUND FOR PART A. 14 REPS PER ROUND FOR PART B. D1. Incline BB Bench (135/185/225) x 10 Reps

Rest 30 Seconds

D2. Flat DB Bench On Gymnastics Pad x 10 Reps (70)

Rest 2m, x3

E. Tricep 10:1 Ladder