25

26

• Morrison

27

28

• 21-15-9: Row Calories and Inverted Burpees

29

• Front Squat : 5-5-5-5-5

30

Dec | 1

• Jerk Dip : 1 Rep Max

2

• Power Snatch : 1 Rep Max
• AMRAP 10 mins: Power Snatch (Touch & Go)s

3

• Jeremy
• Overhead Squat : 15 Rep Max

4

• Jack

5

• Lifting: Cleans, Shoulder-to-Overheads and Cleans
• The Chief

6

• AMRAP 15 mins: Hand Release Push-ups, Russian Kettlebell Swings and Air Squats
• Alt EMOM 36 mins: Pull-ups and Strict Pull-ups

7

• Every 4:30 for 27 mins: Assault Air Runners, Power Snatches, and Rests

8

9

• Hang Power Clean : 2 Rep Max
• Hang Power Clean : 1 Rep Max
• Every 3:45 for 22:30: Hang Power Cleans, Sled Pushes, Double Unders, and Rests

10

• Mary

11

12

• Back Squat : 3-3-3-3-3

13

14

• Power Clean : 1 Rep Max

16

17

18

19

20

21

22

23

24

25

26

27

28

29

30

31

Jan | 1

2

3

4

5