STRENGTH
7 min EMOM
1 Power Clean + 2 Strict Press + 2 Push Press + 1 Power/Split Jerk @ 70-80% of Strict Press
METCON
On The 7th day of Christmas Firefit gave to me....Pull Ups!!!
21-15-9
Pull Ups
Push Ups
Rest 2 minutes
15-12-9
T2B
Burpees
Front Squats#155/105
Rest 2 minutes
9-6-3
Ground to Overhead #155/105
Rope Climbs
Scale
115/85
WARM-UP Run or Row 400 meters 10 Jumping Jacks 10 Arm Circles (both directions) 10 Push-Ups 10 Arms Across the Chest 6 Ring Dips 8 Ring Rows 10 Lunges w/ Twist 15 Sit-Ups :60 Jump RopeM METCON Row
Warm Up - Upper / Lower 3 Rounds 1 x Body Blaster (Burpee, Pull-up, K2E) 10 x Squats 10 x Push-Ups 10 x Sit- Ups For Time 20 Pullups 20 Push Press 95/65, 115/75RX+ 20 Situps 40 OH Lunges 45/25 plate*
SKILLS 11 minutes to work on Double Unders FUNCTIONAL BODYBUILDING 1a.) Front Squat 5x 10,8,6,6,6 (2 sec Tempo) 1b.) Straight into 10 Air Squats ( 3 sec Tempo) 2a.) Barbell Bulgarian Split Squats 4x 8