251224 Wednesday

Weightlifting Power clean build to 2RM DNG 5 min EMOM 3 reps at 80% Metcon 9 min AMRAP 40 DUs 4 cleans 60/40 1 burpee BMU add 2 reps on each round cleans & burpee BMU

In teams of two 40/30 cals 20 deadlifts 120/85 15 RMUs 2 min rest 3 rounds 10 shuttle runs 20 synchro pullups 10 shuttle runs 20 synchro 1DB thrusters 2 min rest 3 rounds 20 box jump overs 20 synchro

Strength back squats build to 2RM 1st rep with 2 sec pause in the bottom Metcon 6 min AMRAP 8 power snatches 40/30 4 toes to bar 2 min rest 6 min AMRAP 8 SDHP 40/30 4 HSPUs