Monday 12/27/2021

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Strength
Power Snatch Complex
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch 
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)

*Score = Heaviest Load

WOD
“RED HANDED”
AMRAP 9: 
3 Hang Power Snatches 75#/55# 
3 Burpee Pull-ups 
6 Hang Power Snatches 75#/55# 
6 Burpee Pull-ups 
9 Hang Power Snatches 75#/55# 
9 Burpee Pull-ups 
...
[Add 3 Reps Per Round]
*Score = Rounds + Reps 
Example Score: if an athlete completes the round of 12's and 3 Hang Power Snatches into the round of 15's, their score would be 12+3

Friday 12/24/2021

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WOD
“12 DAYS OF COMPTRAIN” 
For Time:
1 Thruster 135#/95#
2 Hang Power Cleans 135#/95#
3 Deadlifts 135#/95#
4 Burpees
5 Toes to Bar 
6 Box Jumps 24"/20"
7 Hand Release Pushups
8 Reverse Lunges
9 Kettlebell Swings 55#/35#
10 AbMat Sit-Ups
11 Wall Balls 20#/14#
12 Calorie Bike 

*The workout flows in the same order as the song "12 Days of Christmas": 
1 Thruster
2 Hang Power Cleans, 1 Thruster
3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
5 Toes to Bar, 4 Burpees, 3 Deadlifts, 2 Hang Power Cleans, 1 Thruster
…Follow Pattern Until All Movements Are Completed