23 December

AM Training Session (530a)

A. Breathing Work

B1. 1k Bike Erg
B2. Back Ext
B3. GHD Situps
Rest 2m, x3

C1. 10 Bench @ 205#
C2. 400m Ski (No Legs)
Rest 0, x5

D. Crossover

E. Bis

F. Mobility

PM Training Session (2p)

A. Hang Squat Clean Singles
*205/225/235/245/265/245/245

B. For Time: 
150 Du's
60 Cal Row
30 Jerks (155)
100 Du's
40 Cal Row
20 Jerks
50 Du's
20 Cal Row
10 Jerks
*12:12