Thursday 12/15/2022

Strength
Clean and Jerk:
Perform 10 singles within 70-80% of 1RM Clean and Jerk 

* Rest 60-90 seconds between sets *

WOD
"Snowshoe Hare"
Teams of 2 For Time:
50-40-30-20-10
Box Jump Overs 24"/20"
30/24 Calorie Row

Wednesday 12/14/2022

WOD
"Narwhal"
AMRAP 12 Minutes
4 Bar Muscle Ups (Sub 8 Burpee Pull-ups)
10x25’ Shuttle Runs

Strength 1 (after WOD)
Alt. Incline DB Bench
4 sets: 10 reps (each side)

*Rest 1:00-1:30 b/t sets

Strength 2
Weighted Hip Thrust
4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

Tuesday 12/13/2022

Strength
Clean Deadlift + Hang Power Clean + Push Jerk 5x9
5 working sets of:
5 Deadlifts + 3 Hang Power Cleans + 1 Push Jerk

* Work up to a Heavy, Unbroken set

WOD
"Arctic Fox"
4 sets
2:30 AMRAP
20 Double Dumbbell Box Step Ups (35’s/25’s) (20” - all athletes)
Max Strict Handstand Push Ups in remaining time

-rest 1 minute between sets

*Score is total reps
**Hold dumbbells anyway you want, cannot be placed on the legs, and hands must be touching DB handle

Monday 12/12/2022

Strength
Snatch Push Press + Overhead Squat 1x3
2 Snatch Push Press + 1 Overhead Squat:

- Work up to a heavy in 10-12 minutes

WOD
"Polar Bear"
3 rounds For Time:
10 Front Squats 95#/65#
10 Toes to Bar
10 Burpee Over Bar

-rest until minute 7:00-

For Time:
30 Burpee Over Bar
30 Toes to Bar
30 Front Squats 95#/65#

*Score will be both times added together.