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122314

1. EMOM 12 - 3 Power Snatches 1-4 @ 65% 5-8 @ 70% 9-12 @ 75% 2a. Shoulder Press with a 22X2 tempo @ 73%, women 5x8/men 5x5 2b. Bent over BB row (no momentum) - 4x8-10, rest 2:00

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122114

1. Free Handstand hold - 3x10-30 seconds 2a. Pistols - 5x3 each leg 2b. Gluteham developer sit-ups - 5x10 each leg 3. Groups of 3 - divide the work as see fit (all may run together but only 1 person…

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121914

1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell. 2. 4 rounds for time 5 DB snatch left arm, 55/35 10 Split squat jumps…

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