DECEMBER NOTES
Expect a little more testing this month and workouts that start to feel a lot like the Open.
General layout this month:
Monday’s = Mash ups (Multiple quick AMRAPs)
Tuesdays = Strength & Conditioning efforts
Wednesdays = Testing day (TBA)
Thursdays = Strength & Conditioning efforts
Fridays = Push/Pull
Saturday = Team WODs
WOD NOTES
This is a fun workout and a serious leg burner.
This workout might be familiar for a few of you? If this is familiar attempt to increase loading 5% over last time and use 65% for EMOM.
Fitness
15 minutes
Build up to Power clean technique
EMOM x 10
3 Power Clean
10 Jumping air squats
Performance
15 minutes
Build up to Power clean double then
EMOM x 10
3 Power Clean
10 Jumping air squats
Sport
Hang Clean
3 x 1 @80%
2 x 1 @85%
Front Squat
Build up to 3 RM
BB Bonus
C1) Push press 4 x 10
C2) GHD Hip extensions 3 x 12
C3) Alternating DB Biceps curl 3 x 20-24
