Wednesday, December 12, 2018

Prep
3 Rounds
8 Muscle Snatches (75/55)
10 Air Squats
12 Calorie Row

Strength
Every 2 Minutes for 5 Rounds
5 Deadlifts @ 75% of Max
10 Alternating Kettlebell Front Rack Reverse Lunges*
*As heavy as possible while maintaining good form.

Conditioning
16 Minute AMRAP
1000 Meter Row
40 Wall Balls (20/14)
30 Russian Kettlebell Swings (70/53)
20 Squat Cleans (135/95)

Accessory
Weighted Back Hypers
4 x 8r

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