w/ a partner. . .*
1 Christmas power snatch 135#/95# RX+ 155/125
2 strict ring or bar dips*
3 strict pull ups
4 burpees
5 toes 2 bar
6 push ups
7 air squats
8 hammer curls 35-50#/20-30#
9 box jumps 24”/20”
10 ball slams 20#/14#
11 kb swings 53#/35#
12 C & J same weight as power snatch
For time
Cap: 30 minutes
*scale for dips is kipping, box or bench
*scale for pull ups is kipping, rogue or ring rows
1 Christmas power snatch 135#/95# RX+ 155/125
2 strict ring or bar dips*
3 strict pull ups
4 burpees
5 toes 2 bar
6 push ups
7 air squats
8 hammer curls 35-50#/20-30#
9 box jumps 24”/20”
10 ball slams 20#/14#
11 kb swings 53#/35#
12 C & J same weight as power snatch
For time
Cap: 30 minutes
*scale for dips is kipping, box or bench
*scale for pull ups is kipping, rogue or ring rows
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