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Week of Dec 12 - Dec 18

Updated: Dec 13, 2022



Mon Dec 12

OT90: Power Clean 3-3-2-2-1-1-1

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12 min AMRAP

10 DB Power Clean (2 x 50/35)

10 DB Lunge (2 x 50/35)

10 Toes To Bar

10 DB Power Clean (2 x 50/35)

10 DB Lunge (2 x 50/35)

10 Pull ups

Tues Dec 13

OT2Mx6

1-3: Pause Back Squat x2

4-6: Back Squat x2

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In 2 mins

20/12 Bike Cals

Burpees - 6" touch


2 min Rest


In 2 mins

20/12 Row Cals

Burpees - 6" touch


2 min Rest


In 2 mins

20/12 Ski Cals

Burpees - 6" touch

Wed Dec 14

100 Squat Clean Thrusters (95/65)

100 Bar Facing Burpees


Beast mode - unpartitioned

RX - Partition any way


compare to Sep 5/22, Dec 29/21



Partner option:

150 Squat clean Thrusters (95/65)

150 Bar Facing Burpees


Partition any way


25 min time cap


Compare to Sep 5/22

Thurs Dec 15

🥳🎈🎂🎉 Happy Birthday today to Coach Sherralee!


OTM x 15

1-5: 1 Strict Press

6-10: 1 Push Press

11-15: 1 Jerk

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10 min

Row, Bike or Ski

Fri Dec 16

OTM x 6

Muscle up or Progression

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7 rounds

3 Deadlift @ 80%

10 Toes to Bar


Compare to July 29/22

Sat Dec 17

With a partner or in a group of 3

50-40-30-20-10

Front Squat (155/105)

HSPU or Push ups

CTB pull ups


compare to May 14/22

Sun Dec 18

OT90 x 5: Snatch + Hang Snatch

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30 Power Snatch (135/95)

50 GHD or 75 Sit ups

150 Double unders


 
 
 

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