Friday 12/22 WOD


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PERFORMANCE 
A. EMOM x 8 Min: Squat Snatch - Build to a Challenging single 
B. EMOM x 8 Min: 1 Squat Clean +1 Split Jerk 
2 Min @ 65%
2 Min @ 70%
2 Min @ 75%
2 Min @ 80%
C. EMOM x 20 mins:
  1. 2-4 Strict HSPU
  2. 10-12 Clean  TTB
  3. 2-4 CGBP Tough Reps @ 40X0; 
  4. 10-12 Russian KB Swings - Fast hips > heels down Heavy
  5. 20 sec Hollow Rock
+
AbsOfSteel -Day 19
10 Prone Tucks @ 20X2 Tempo x 5 sets ; rest 30 sec 


FITNESS:

A. EMOM x 8 Min: Power Snatch + OHS  Build to a Challenging single 
B. EMOM x 8 Min: 1 Squat Clean +1 Split Jerk 
2 Min @ 65%
2 Min @ 70%
2 Min @ 75%
2 Min @ 80%

+

EMOM x 20 mins:
  1. 2-4 Strict HSPU
  2. 10-12 Clean TTB
  3. 2-4 CGBP Tough Reps @ 40X0; 
  4. 10-12 HEAVY Russian KB Swings - Fast hips > heels down 
  5. 20 sec Hollow Rock
+
AbsOfSteel -Day 19
EMOM x 10 mins:
Odd: FLR x 40 sec
Even:  10  Toes Thru Rings


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