Tuesday, December 1

December is here, we are roughly 11 Weeks from the beginning of the Open. Time to buckle down

Class - 
1. Alternating EMOM20:
Odd - 2 Squat Clean + Jerks @ 60% -- Find a good working weight and drill in footwork. Hold Jerk catches to ensure positioning and balance is clean.
Even - 5 Strict Pull-Ups (Core / Hollow focus)

2. 30-20-10:
DB OHWL (focus on position, if you cannot keep a good overhead position with both arms up, try going a bit heavier but only having 1-arm overhead)
Hollow Rocks

Extra:
3. 3 x 1000m Intervals -- Rest as needed between efforts, if you have weakness work to hit, hit it during the rest portion. These should be hard efforts, record times and what weakness work you hit. (Ring Dips, MU transitions, OHS positioning, etc.) - If your weakness is cardio, shorten your rest time.