Strength 1 Hang power snatch Heavy 3 Strength 2 Snatch grip deadlift Heavy 5 Super Set 5 rounds Heavy dball carry *down/back 2x, length of the gym without setting the ball down [...]

Skill Work Toes to bar EMOM x 12 1. Seated pike leg lifts, or Hip hurdles 2. Arch to hollow swings and banded hollow lat pull downs - alternating each round 3. Toes to bar [...]

Workout 20 min AMRAP 50 Double unders 25 Sit ups 15 Power cleans (155/105) **Heavy power cleans. Find a weight that allows you to complete all 15 in sets of 3s.

Strength A. Alternating DB bench press 4 x 6/arm *2 sec negative B. 1-DB Row 4 x 8/arm *2 sec hold at top Workout 6 RFT* 12 DB snatch (50/35) 10 Racked Lunges/total^ 8 [...]

REST DAY! Get outside and do something fun. Or do some yoga. Do some mobility work. Or just relax. See you tomorrow!

CLOSED HAPPY NEW YEAR!