Thursday December 19th

Warm Up:
2 Rounds:
1 Min Run(200m)-Bike-Row
3 Pull-Ups or Ring Rows
6 Push-Ups
9 Air Squats
12 Hang Power snatch with and empty bar

12 Minutes Emom, Have your weights ready by your bar
3 Hang power snatches (try to add weight as you go)

For time:
50 Burpee Pull-ups INT-40 Reps/PU Progression BEG-30 Reps/Progression
Rest 5 mins
50 Burpee Box Jump Overs, 24/20 in INT-40 Reps BEG-30 Reps
Rest 5 mins
50 Bar Facing Burpees INT-40 Reps BEG-30 Reps
((Demo Videos For Each Are Posted Below))
–Coaches Notes–
Instead of adding all those reps up, rolling your eyes to the back of your head, and already hate this workout because of some burpees. TRY to recognize that each set of these burpees will be different. The Pull-up, Box Jump, and that barbell will change up the dynamic of each set. All three of these parts should stay under 8 minutes which is why we set those progressional rep sets. Those SHOULD NOT be used because you’re avoiding burpee sets. Use those counts if you know that it would take you 8+ Minutes to finish those sets with doing 50 reps.

**Optional Accessory Work**
Dumbbell Box Step-Ups
40 Reps Each Leg
Use the heaviest weight you can for the set.