Three rounds:
Around the body x10/each direction,
Goblet squat x10,
Turkish get-up x3/side
A. Clean and jerk 1 on 60s to a max,
B. 1 Rep @80% of A EMOM x10,
C1. Bench press 3 Reps x6 sets, rest 10s
C2. Max reps chest to bar pull-ups x6 sets, rest 2 min


December 9, 2022

8 sets, every 1:30: 3 push press, start @7-8/10, add 0-10lbs per set 4 sets, heavy across: 6-8 ring dips 12 heavy dumbbell pull-overs 90-seconds

December 8, 2022

20 minutes, for quality: 30 seconds hollow hold 30 seconds reverse plank hold 10-20 seconds top of ring dip hold 10-20 seconds bottom of ring

December 7, 2022

EMOM x6: 2 drop snatch or snatch balance 2 tall snatch or dip snatch + 6 minutes to build to a heavy set for the


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