Wednesday December 7th

A. Every 1:30 for Six sets of:
Hang Clean + Clean + Front Squat + Jerk @ 55-75% of 1-RM Clean and Jerk
The goal for this session is to build consistently solid mechanics. Do not increase load at the expense of optimal mechanics – we want to build the foundation for heavy lifts early in this training cycle.

B. Complete as many rounds and reps as possible in 12 minutes of:
30 Double-Unders
3 Wall Climbs
20 Single Dumbbell Alternating Reverse Lunges in Front Rack Hold (50/35 lbs)

HERD FIT
AMRAP 12:
30 Single Unders
15 Sit-Ups
12 Alternating Reverse Lunges