Tuesday, December 20
Warm-Up
<p dir="ltr"><span id="docs-internal-guid-405f26aa-7fff-e294-e463-d03f9da25a35">3 RDS</span></p><p dir="ltr"><span id="docs-internal-guid-405f26aa-7fff-e294-e463-d03f9da25a35">10 Cossack Squats</span></p><p dir="ltr"><span id="docs-internal-guid-405f26aa-7fff-e294-e463-d03f9da25a35">10 Good Mornings</span></p><p dir="ltr"><span id="docs-internal-guid-405f26aa-7fff-e294-e463-d03f9da25a35">10 Muscle Cleans</span></p><p dir="ltr"><span id="docs-internal-guid-405f26aa-7fff-e294-e463-d03f9da25a35">10 Up-Downs</span></p>
Weightlifting
Deadlift Wave (3 Rounds for reps)
<p dir="ltr"><span id="docs-internal-guid-98ac4087-7fff-605b-7e4d-e2366a194b9b">Deadlift Wave</span></p><p dir="ltr"><span id="docs-internal-guid-98ac4087-7fff-605b-7e4d-e2366a194b9b">3 Total Waves</span></p><p dir="ltr"><span id="docs-internal-guid-98ac4087-7fff-605b-7e4d-e2366a194b9b">4 Reps @ 70-75% or 6/7 out of 10</span></p><p dir="ltr"><span id="docs-internal-guid-98ac4087-7fff-605b-7e4d-e2366a194b9b">3 Reps @ 75-80% or 7/8 out of 10</span></p><p dir="ltr"><span id="docs-internal-guid-98ac4087-7fff-605b-7e4d-e2366a194b9b">2 Reps @ 80-85% or 8 out of 10</span></p><p> </p><p dir="ltr"><span id="docs-internal-guid-98ac4087-7fff-605b-7e4d-e2366a194b9b">*Take each set every :90 seconds</span></p>
Metcon
« Trifecta » (Time)
For Time:
40 Deadlifts (135/95lb)(60/45kg)
30 Power Cleans
20 Bar Facing Burpees
20 DL
15 Power Cleans
10 Bar Facing Burpees
40 Deadlifts (135/95lb)(60/45kg)
30 Power Cleans
20 Bar Facing Burpees
20 DL
15 Power Cleans
10 Bar Facing Burpees
13 MIN CAP
<p><span id="docs-internal-guid-fbd4e458-7fff-d20f-d885-a111c3a50e46">(Last seen 5/16/22)</span></p>
Cooldown
<p><span id="docs-internal-guid-09b28e57-7fff-e980-c974-cdfdbaf12d36">1:00/side Banded Hamstring Stretch</span></p>