21 December

AM Training (6a)

10m Ski Z1
+
4 Rounds NOT for Time
20 Sec Ski Sprint 
Then: 
10 Back Extensions
Crossover Symmetry
Hanging Knees
Bicep Curls
*Complete
*40 Minutes

PM Training (130p)
A. Build To A Heavy Squat Clean
*305

B. Build To A Heavy Snatch
*240

C. Speed Clean Ladder
225-245-265
Rest 3m, x3
*Complete

D. 3 RFT
24 Cal Row
21 Wallballs
18 DB Snatch (50)
15 Over The Rower Burpees
*10:51

E. 16:00 Amrap
100 DU's
80 Walking Lunges
60 KBS (1.5)
40 DL (185)
20 Cal Row
*1+216 (16 Rep Improvement From Last Year)
*100 - U/B - U/B - 16/30/40 
*100 - 15/30/45/65/100 - 36