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Monday 12/21

Strength

Clean & Jerk 1x1

Workout Definition

Clean and Jerk: - Work up to a heavy single for the day in 10-15 mins * rest 60-90 secs between sets

Conditioning

Santa Claus is coming to town

2 sets 500/400m row 30 Thrusters (75/55) 20 Bar Facing Burpees * Rest 5:00 min b/t sets


(at home) Santa Claus is coming to town

2 sets 500/400m run 30 DB Thrusters 20 Burpees over DB * Rest 5:00 min b/t sets


At Home Midline

4 Rounds

:30 each exercise

Tuck Jumps

Push-Ups

Superman Hold

Bicycle Kicks

Hollow Rocks

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Strength or Skill Work: COACH'S CHOICE! Show up and be surprised by your coach's imagination :) “Klaw” AMRAP 20:00 – Teams of 2 M/M – 2000 Row F/F - 1600m Row M/F - 1800m Row -in remaining time- Max

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