Tuesday, 12/21
December 20, 2021
Thursday, 12/23
December 22, 2021

Warm Up

3 Rounds

6 Rev Hand Spider Lunges

6 Alt T Push Ups

6 Alt Samson Lunges

6 Jump Squats

Prep (12 Minutes)

1×5 High Hang Hi Pull+5 High Hang Power Clean+5 Front Squats+5 Strict Press

1×5 Hang Hi Pull+5 Hang Power Clean +5 Front Squats+5 Push Press

1×5 Hang Squat Clean w/bar+5 Split Jerks


In 12 Minutes, build to a 85% Clean and Jerk

– Clean may be Power or Squat

-Jerk may be Split or Power, arms must lock in one movement (no press outs) with stable finish position

In 3 Minutes

Max rep Clean and Jerk @85%

Met Con

5 Rounds of 1 min on/1 min off

5 Front Squats (135/95)+ Max Bar Facing Burpees in remaining time

Score by total Bar Facing Burpees

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