Sunday Rundown Dec. 11 - Dec. 17

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December 10, 2023
Sunday Rundown Dec. 11 - Dec. 17

231211

For time:100 double-unders

75 hang power cleans (55/75 lb)

50 GHD sit-ups

75 push presses (55/75 lb)

100 double-unders

231212

12 rounds for calories:

:30 row

– Rest :30.

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SKILL WORK

Pre-workout:
6-5-4-3-2:
Front squats
– Take the bar from the floor

AMRAP 8:

4 front squats (125/185 lb)

3/4 strict pull-ups

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HEAVY DAY

For load:

Power snatch5-5-5-3-3-3-1-1-1

– Lift every 3:00.

231215

For time:

1,600-meter run

800-meter med-ball carry (14/20 lb)

400-meter single-KB carry (35/53 lb)

200-meter double-KB carry (35/53 lb)

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PARTNER

3 rounds for time with a partner:

10 rope climbs (15 ft)

20 burpee box jump-overs (20/24 in)

30 overhead squats (75/115 lb)

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