Strength
8×3 Deadlift @ 80% of 1RM
Rest exactly 2 minutes between sets.
*beginners do 3×5 each leg KB SLDL, then start light and add weight each set
**advanced work up to 80% of 1RM, then do all 8 sets at that weight
Fitness Workout
5 Rounds for time of:
7 Power Snatch 75/55#
14 Sit Ups
21 Double Unders
Performance Workout
4 minute AMRAP:
15 Power Snatch 75/55#
30 Double Unders
2 minutes rest
4 minute AMRAP:
15 Power Snatch 75/55#
30 Double Unders
Boxing Day Challenge
EMOM for as long as possible:
Odd: 12 Wall Balls 20/14#
Even: 12 Burpees
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