Dec | 1

2

• Every 2 mins for 12 mins: 2 Strict Press + 4 Push Press
• FT: Dumbbell Snatches, 800 m and Burpees
• FT: Power Clean & Jerks, Double Unders, Power Clean & Jerks and 7 more
• Back Squat 6-6-6-4-4-4

3

• Every 2 mins for 16 mins: Snatch
• Snatch Grip Deadlift : 2-2-2-2-2
• 7x RFT: Kettlebell Swings, Burpees and Rows

4

• Back Squat 10-5-3-10-5-3
• AMRAP 8 mins: m
• AMRAP 10 mins: Dumbbell Push Press, Reverse Alternating Lunges and Push-ups
• AMRAP 4 mins: No Push-up Burpees
• FT: Chest-to-bar Pull-ups, Dumbbell Deadlifts, Chest-to-bar Pull-ups and 17 more

5

• Hang Squat Clean : 1 Rep Max
• Good Morning 3-3-3-3-3
• 3 RFQ: Front Shoulder Dumbbell Raises, Partner Leg Throws and Glute Ham Raises
• AMRAP 30 mins: Farmer Carries, 400 m, Toes-to-bars and 2 more

6

• 3 RFQ: Turkish Get-ups and GHD Sit-ups
• Push Press : 5-5-5-5-5
• FT: 1600 m; 4x Burpee Box Jump Overs and Double Unders

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Jan | 1

2

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