Monday December 27th


Monday December 27th

Lifting warm up

It’s retest week. Did the holidays throw you off. We are about to find out!

Barbell warmup

Then Last day of snatching
3 reps @ 70%
2 @ 75%
1 @ 80%
1 @ 75%
then, continue climbing upward to a new 1RM. The final, lighter single is intended to make the bar feel a bit lighter and force athletes to perform a mini “wave” as we’ve done in the previous 6 weeks.

Choose Cardio or Accessory:


For Time
100 Unbroken Wallballs to 10/9′
Choose a weight that allows you to perform 100 unbroken. Rx athletes should shoot for 20/14lbs or heavier.

Scaled Option: 70 reps to 9/8′

3 Rounds for Quality
:90 DB or KB Farmer’s Hold
40 S-Leg Glute Bridges (20/leg)

:90 Wall Sit Farmer’s hold should be heavy, but doable in 1 set. Rx would be 70/50lbs or heavier.