Friday 12/27/2019

HF60

Strength/Skill

5-5-5
Front Squat*

*Set 1 – 30-40% x 5
Set 2 – 40-50% x 5
Set 3 – 50-60% x 5

*Deload week from Wendler. Reps should be smooth and mechanics perfect.

Workout

FOR TIME
21-15-9
Thruster (95/65)|(65/45)
Burpees to Target (6″)

-9:00 Hard Cap-

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Calm Nasal Breathing
4:00 Flow Stretching
2:00 Calm Nasal Breathing


SC45

Strength/Skill

EMOM x 9 MINUTES
MIN 1 – :40 SA KB OH Hold Right (53/35)
MIN 2 – :40 SA KB OH Hold Left
MIN 3 – :40 Double Unders

Workout

AMRAP X 12 MINUTES
100m Farmers Carry (53/35)
15 DBL KB Deadlifts
15 Box Jump Overs


HF30

Workout

DOUBLE AMRAP
AMRAP x 5 MINUTES
20 Double-Unders or :20 Practice
15 Wall Balls
10 Med. Ball Squat Cleans

-Rest 2:00-

REPEAT!

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