17
Dec
Wednesday
Announcements
Skill Preview – 12/16-12/22
Monday – Squat
Tuesday – Kettle Bell/Abs
Wednesday – Deadlift
Thursday – Conditioning
Friday – Clean and Jerk
Saturday – Partner Saturday (Bring a Buddy)
Sunday – Burn/Rowing/Hyrox
Wells Street Fitness – NC45
Warm-up
Warm-up (No Measure)
2 ROUNDS
8 Barbell Good Mornings → 10 Below the Knee Deadlifts
8 Scap Pull-ups → 10 Kip Swings
8 Above the Knee Deadlift → 8 Full Deadlifts
8 Tuck-ups → 8 Knees to Chest or Knees to Something
Strength
Deadlift (3RM)
EVERY 1:15 x 7 SETS*
3 Deadlifts
*Start at a moderate-heavy weight a build to a 3RM.
Workout
Metcon (Time)
4 ROUNDS FOR TIME
15 Deadlifts (135/95)
15 Toes 2 Bar
400m Run