December 19th 

Warm up 

400m run 

15 wall squats 

Hip rotations 15 each way 

Pass throughs 20 

Around worlds 20 

Inch warm the floor 

Spider crawl back 

Hamstring pumps 15 reps 

Body squats 20 

-2min Rest 

Every 2 mins for 10 mins 

Find a heavy 4 rep power clean 

-Rest 2 mins 

For time:

12 Power Cleans 95/65

21 Burpee Box Jump-Overs (24”/20”)

9 Power Cleans 

15 Burpee Box Jump-Overs 

6 Power Cleans 

9 Burpee Box Jump-Overs 

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