Dec | 1

2

• 5 RFT: Row Calories, Burpees, Burpee Box Jump Overs, and 2 more

3

• AMRAP 7 mins: Double Dumbbell Push Press and Double Unders
• Split Jerk : 3-3-3

4

5

• Snatch Pull : 5-5-5

6

• Back Squat : 5-5-5-5-5

7

• Hang Snatch High Pull + Hang Power Snatch + Hang Squat Snatch 1-1-1-1-1

8

• Weighted Pull-up 2-2-2-2-2

9

• AMReps 2 mins: Burpees
• 2 RFT: Ski Ergs, Sled Pushes, Rows, and 3 more

10

• Hang Power Snatch : 3-3-3-3-3
• AMRAP 5 mins: Hang Power Snatches and Lateral Burpee Over Bars

11

12

• 5 RFT: Row Calories, Hang Power Cleans, Front Rack Lunges, and Lateral Burpee Over Bars

13

14

15

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4