Sunday December 22nd

If you want to go through this with a partner double the reps and split them evenly between the two of you

12 Minute AMRAP
1 Round of Mary:
5 Handstand Push-ups
10 Alternating One Legged Squats
15 Pull-ups
Rest 5 Minutes
12 Minute AMRAP
1 Round of DT:
12 Deadlifts 155/105 INT-135/95 BEG-115/75
9 Hang Power Cleans 155/105 INT-135/95 BEG-115/75
6 Push Jerks 155/105 INT-135/95 BEG-115/75
–Coaches Notes–
For those getting through this solo name of the game will be pace. If you have done either of these workouts you already know how fun they can be, so you are already prepped on how you handle the reps. If you haven’t done either of these benchmarks yet remember that 12 minutes is a long time and some of those movements are on the higher end of progressions and that weight might get a little heavy when going overhead. You only get 1 barbell set up for DT so again decide how you will break those reps if one of the movements will be heavy. The deadlifts should feel light, the clean will be a more moderate weight for that lift, and that overhead should feel heavier.