Monday (Dec 27th) STRENGTH: Front Squat 5x3 Reps @70% of 1RM *All sets at the same weight, pick a weight that is moderately heavy and that you can move well! WORKOUT: 4 Rounds For Time: 500m Row 2 Rounds of Cindy 5 Pull-ups 10 Push-ups 15 Air squats Tuesday (Dec 28th) STRENGTH: 6 Sets of: 1 High Hang Squat Snatch + 1 Squat Snatch @70% of 1RM *Rest as needed bt sets, work on the high Hang position from your hip pocket dipping vertically and dropping under the bar. WORKOUT:

Monday (Dec 20th) STRENGTH: Shoulder to overhead 2-2-1-1-1-1 *Build up to a heavy single for the day **Rest as needed bt sets WORKOUT: 5 Rounds For Time: (w/partner) 20 Hang Power Cleans @155/105lbs 20 Burpees 20 TTB 20 Burpees Tuesday (Dec 21st) STRENGTH: Squat Snatch 3-2-1 @65-70-75% 3-2-1 @70-75-80% *Go heavier the second set. WORKOUT: 5 Rounds For Time: 20 DB Snatches @50/35lbs 20 Push-Ups 20 Sit-Ups *20:00 Time Cap Wednesday (Dec 22nd) STRENGTH: Front Squat 5x5 Reps @65%

Monday (Dec 13th) STRENGTH: Back Squat 5 Reps @75% of 90% 3 Reps @85% of 90% Max Reps @95% of 90% *Go heavier than last time, shoot for 1-3 reps WORKOUT: Every 3:00 x7 Rounds: 400m Row 8 Burpees to touch (6inches above reach) Tuesday (Dec 14th) STRENGTH: Squat Snatch 4x2 Reps @80% of 1RM *Rest as needed bt sets WORKOUT: “Totally not Angie” For Time: 100 Pull-Ups 100 Push-Ups 100 TTB 100 Air Squats *25:00 Time Cap Wednesday (Dec 15th) STRENGTH: Front Squat 3 Reps @73% of 1RM 2

Monday (Dec 6th) STRENGTH: Back Squat 3 Reps @70% of 90% 3 Reps @80% of 90% Max Reps @90% of 90% Looking for 3-7 reps for the max effort set. **Percentages based off 90% of 1RM WORKOUT: 15:00 AMRAP 500m Row 25 Sit-Ups 25 HSPUs Tuesday (Dec 7th) STRENGTH: Every 1:30 x6 Sets: 3 Squat Snatches @75% of 1RM WORKOUT: 4 Rounds 21/18 Cal Bike 15 Pull-Ups 9 Power Snatches (115/85) Wednesday (Dec 8th) WORKOUT: 7 Rounds For Time: 400m Run 3 Squat Cleans @75% of 1RM *Rest 1:00 after each