Monday, December 22 - Saturday, December 27
Monday, December 22
Warm-up: 8-6-4 strict press (light) + DB power clean (2 @ light weight) + pvc pass through + thread the needle w/ thoracic extension/side + upward to downward dog
Strength:
4:00 EMOM (0:00-4:00) -
5 strict press @ 4,5,6,7 RPE respectively
4:00 EMOM (4:00-8:00) -
3 push press @ 5,6,7,8 RPE respectively
4:00 EMOM (8:00-12:00) -
1 push jerk or split jerk @ 6,7,8,9 respectively
WOD:
For time -
21-15-9
Row, bike, or ski calories
DB power clean (2 @ 50/35 or 40/25 or 30/15)
https://youtu.be/3PnWQwabq4Y?si=lczxPqijJFuZQUDw
Accessory:
Accumulate 50-75/side banded row from side plank