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