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Training Plan for Friday December 20th 2019

A) every 2:00 min for 12:00 min (6 rounds) choose one of the following

warm up and then complete one of the following and climb to 7/10

- 3 hang clean + 3 squat cleans

- 3 DB jumps + 5 front / back / goblet squats @65-75% of 3RM

B) complete 3 rounds as fast as possible

- 10m sled push
- 10m reverse sled drag
- 5 burpees

sled weights @255 @225 @180 @155 @125 @90

C) Accessory

2 min soft tissue quads
8/8/8/8 ankle CARS

Notes:

- front squat as guide for A)
- if you can front squat 75% bdywt consider option 2
- sets of push ups and pull ups in part B) do not need to be unbroken
- use appropriate squat variation in part B)
- aim to complete B) in less than 3 min, choose weight that will allow this
- RPE of 8/10