Friday, dec. 22

THREE MORE SLEEPS!!

Strength:
Front Squat 1x3

Athlete Instructions

15 mins to establish a set of 3.

Athlete Notes

Emphasize maintaining tension and a braced position as you actively lift your elbows, driving them upward while descending into the squat. Ensure your hips move back and down while keeping tension through your midsection throughout the entire movement. If adjustments are necessary with the front rack position, consider using a safety squat bar for an optimal alternative. Alternatively, switching to a back squat is also a viable modification.

"Freddy Krueger"

For time:

Run, 800 m

40 Alternating Kettlebell Snatches, 50/35 lbs

20 Thrusters, 95/65 lbs

Athlete Instructions

-Goal Time Domain: 7:00-11:00

-Time Cap: 12:00 minutes

Athlete Notes

-Primary Objective: Complete the workout in under 10:00 minutes

-Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters

-Stimulus: Glycolytic / Sprint Chipper

-RPE: 9/10

*Machine Subs Today: 1000m Row